Calcium in Foods
Dairy
Buttermilk - 1 cup
American cheese - 1 oz.
Blue cheese - 1 oz.
Buck cheese - 1 oz.
Cheddar cheese - 1 oz.
Colby cheese - 1 oz.
Cream cheese - 1/2 cup
Cottage cheese (2%, lowfat) - 1/2 cup
American processed cheese food - 1 oz.
Swiss processed cheese food - 1 oz
Monterey cheese - 1 oz.
Mozzarella cheese (part skim) - 1 oz.
Muenster cheese - 1 oz.
Ricotta cheese (part skim) - 1/2 cup
Swiss cheese - 1 oz.
Cocoa - 1/4 cup
Sour cream - 1 tbsp.
Whipped cream - 1 tbsp.
Half and half - 1 tbsp.
Vanilla ice cream - 1/2 cup
Vanilla ice cream (soft serve) - 1/2 cup
Milk - 1 cup
Chocolate milk - 1 cup
Lowfat milk (2%) - 1 cup
Lowfat milk (1%) - 1 cup
Nonfat dry milk - 1 tbsp.
Skim milk - 1 cup
Chocolate milkshake - 10 fl. oz.
Vanilla milkshake - 11 fl. oz.
Chocolate pudding - 1/2 cup
Fruit yogurt - 1 cup
Plain yogurt - 1 cup
205 mg
174 mg
150 mg
191 mg
204 mg
194 mg
63 mg
77 mg
163 mg
205 mg
212 mg
183 mg
203 mg
337 mg
272 mg
224 mg
14 mg
5 mg
16 mg
88 mg
88 mg
291 mg
284 mg
297 mg
300 mg
94 mg
304 mg
396 mg
457 mg
133 mg
345 mg
415 mg
Meat/Protein
Almonds - 1/4 oz.
Bacon - 1/2 oz.
Beans (dried, cooked) - 1 cup
Refried beans - 1/2 cup
Roast beef - 3 oz.
Beef liver - 3 oz.
Bologna - 1 oz.
Brazil nuts - 1/4 cup
Fried chicken - 3 oz.
Fried egg - 1 large
Hard-boiled egg - 1 large
Scrambled egg - 1 large
Filberts - 1/4 cup
Frankfurter - 2 oz.
Baked ham - 3 oz.
Meat loaf - 3 oz.
Meat patty - 3 oz.
Raw oysters - 7-9
Peanut butter - 2 tbsp
Peanuts (salted) - 1/4 cup
Blackeyed peas - 1/2 cup
Perch (breaded, fried) - 3 oz.
Pork chop - 3 oz.
Salmon (canned w. bones) - 3 oz.
Salmon (w. bones) - 3 oz.
Sausage - 1 oz.
Shrimp (canned) - 3 oz.
T-bone steak - 3 1/2 oz.
Tofu (processed w. calcium sulfate)
- 4 oz.
Tuna - 3 oz.
83 mg
2 mg
90 mg
5 mg
11 mg
9 mg
2 mg
65 mg
12 mg
26 mg
28 mg
47 mg
71 mg
3 mg
11 mg
88 mg
10 mg
113 mg
20 mg
27 mg
21 mg
28 mg
9 mg
167 mg
372 mg
2 mg
99 mg
11 mg
145 mg
7 mg
Calcium in Foods
Combination Foods
Baked beans - 1/2 cup
Beef and vegetable soup - 1 cup
Chili con carne with beans - 1 cup
Baked custard - 1/2 cup
Macaroni and cheese - 1/2 cup
Pizza (cheese) - 1/2 of 14” pie
Soup (chicken noodle) - 1 cup
Soup (cream of mushroom) - 1 cup
Soup (cream of tomato) - 1 cup
Spaghetti (w. meatballs and tomato sauce)
- 1 cup
Taco (beef)
69 mg
23 mg
82 mg
148 mg
181 mg
332 mg
9 mg
191 mg
168 mg
124 mg
174 mg
Other/Miscellaneous
Beer - 1 1/2 cup
Butter - 1 tsp.
Cake (devil’s food) - 1/16 of 9” cake
Cake (sponge) - 1/12 of 10” cake
Chocolate syrup - 2 tbsp.
Coffee (black) - 1/4 cup
Cookie (sugar) - 1 w. 3” diameter
Doughnut (cake)
Gelatin dessert - 1/2 cup
Jelly (currant) - 1 tbsp.
Mayonnaise - 1 tbsp.
Milk chocolate bar - 1 oz.
Molasses (blackstrap) - 1 tbsp
Pie (apple) - 1/6 of 9” pie
Popcorn (plain) - 1 cup
Roll (danish pastry)
Sherbet (orange) - 1/2 cup
Soft drink (cola) - 1 cup
Sugar - 1 tsp.
18 mg
1 mg
41 mg
20 mg
6 mg
3 mg
16 mg
13 mg
0 mg
4 mg
3 mg
65 mg
137 mg
13 mg
1 mg
33 mg
52 mg
0 mg
0 mg
Calcium in Foods
Fruits & Vegetables
Apple - medium
Applesauce - 1/2 cup
Apricots (dried) 4 halves
Asparagus - 4 spears or 1/2 cup
Banana - medium
Green beans - 1/2 cup
Lima beans - 1/2 cup
Beets - 1/2 cup
Broccoli (stalk) - 1/2 cup
Cabbage - 1/2 cup
Cantaloupe - 1/4 medium
Carrots - 1/2 cup
Carrot sticks - 5” carrot
Cauliflower - 1/2 cup
Celery sticks - 8” stalk
Coleslaw - 1/2 cup
Collard greens - 1/2 cup
Corn - 1/2 cup
Fruit salad - 1/2 cup
Grapefruit (pink) - 1/2 medium
Grapes - 1/2 cup
Kale - 1/2 cup
Lettuce - 1/6 head or 1/2 cup
Lettuce (leaves) - 2 large
Onion - 1/2 cup
Orange - medium
Orange juice - 1/2 cup
Peaches - 1/2 cup
Pear - medium
Pineapple - large slice
Baked potato - large
French fries - 20 pieces
Mashed potatoes - 1/2 cup
10 mg
5 mg
10 mg
13 mg
10 mg
31 mg
40 mg
16 mg
68 mg
30 mg
13 mg
24 mg
19 mg
13 mg
22 mg
25 mg
179 mg
4 mg
45 mg
19 mg
9 mg
103 mg
15 mg
34 mg
25 mg
54 mg
11 mg
5 mg
13 mg
13 mg
13 mg
13 mg
23 mg
Sweet potato - 1/2 medium
Prunes (stewed) - 4 medium or 2 tsp.
juice
Raisins - 4 1/2 tbsp.
Spinach - 1/2 cup
Squash (summer) - 1/2 cup
22 mg
19 mg
Squash (winter) - 1/2 cup
Strawberries - 1/2 cup
Tomato - 1/2 medium
Tomato juice - 1/2 cup
Tossed salad (w. lettuce, green
pepper, radishes, carrots) - 1/2 cup
Watermelon - 1 cup
40 mg
16 mg
13 mg
9 mg
26 mg
26 mg
84 mg
26 mg
14 mg
Grains
Bagel
Biscuit
Bread (white) - slice
Bread (whole wheat) - slice
Cornbread - 2 1/2” x 2 1/2” piece
Cornflakes - 1/2 cup
Graham crackers - 2
Saltine crackers - 5
Hominy grits - 1/2 cup
Egg noodles - 1/2 cup
Oatmeal - 1/2 cup
Pancakes - 2 w. 4” diameter
Rice - 1/2 cup
Hotdog bun
Hamburger bun
Roll
Tortilla (corn) - 1 w. 6” diameter
Waffle - 1 w. 7” diameter
9 mg
14 mg
19 mg
22 mg
94 mg
3 mg
6 mg
3 mg
1 mg
8 mg
11 mg
116 mg
10 mg
30 mg
30 mg
24 mg
60 mg
179 mg