BECOME A PATIENT

Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would need to be consumed to provide as much calcium as there is in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium that can be absorbed is unavailable for many of them.

Dairy Foods

Food, Standard Amount Calcium (mg)
Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container 452
Romano cheese, 1.5 oz 452
Pasteurized process Swiss cheese, 2 oz 438
Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container 415
Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container 345
Swiss cheese, 1.5 oz 336
Ricotta cheese, part skim, ½ cup 335
Pasteurized processed American cheese food, 2 oz 323
Provolone cheese, 1.5 oz 321
Mozzarella cheese, part-skim, 1.5 oz 311
Cheddar cheese, 1.5 oz 307
Fat-free (skim) milk, 1 cup 306
Muenster cheese, 1.5 oz 305
1% low-fat milk, 1 cup 290
Low-fat chocolate milk (1%), 1 cup 288
2% reduced fat milk, 1 cup 285
Reduced fat chocolate milk (2%), 1 cup 285
Buttermilk, low-fat, 1 cup 284
Chocolate milk, 1 cup 280
Whole milk, 1 cup 276
Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container 275
Ricotta cheese, whole milk, ½ cup 255
Mozzarella cheese, whole milk, 1.5 oz 215
Feta cheese, 1.5 oz 210

Non-Dairy Foods

Food, Standard Amount Calcium (mg)
Fortified ready-to-eat cereals (various), 1 oz 236-1043
Soy beverage, calcium fortified, 1 cup 368
Sardines, Atlantic, in oil, drained, 3 oz 325
Tofu, firm, prepared with nigari, ½ cup 253
Pink salmon, canned, with bone, 3 oz 181
Collards, cooked from frozen, ½ cup 178
Molasses, blackstrap, 1 Tbsp 172
Spinach, cooked from frozen, ½ cup 146
Soybeans, green, cooked, ½ cup 130
Turnip greens, cooked from frozen, ½ cup 124
Ocean perch, Atlantic, cooked, 3 oz 116
Oatmeal, plain and flavored, instant, fortified, 1 packet prepared 99-110
Cowpeas, cooked, ½ cup 106
White beans, canned, ½ cup 96
Kale, cooked from frozen, ½ cup 90
Okra, cooked from frozen, ½ cup 88
Soybeans, mature, cooked, ½ cup 88
Blue crab, canned, 3 oz 86
Beet greens, cooked from fresh, ½ cup 82
Pak-choi, Chinese cabbage, cooked from fresh, ½ cup 79
Clams, canned, 3 oz 78
Dandelion greens, cooked from fresh, ½ cup 74
Rainbow trout, farmed, cooked, 3 oz 73

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