|
~Milk Group~
|
milligrams of calcium
|
|
Yogurt, plain, nonfat (1 cup)
|
452
|
|
Yogurt, plain, lowfat (1 cup)
|
415
|
|
Cheese, Swiss (1 1/2 oz)
|
408
|
|
Milkshake, chocolate (10 fl oz.)
|
319
|
|
Yogurt, fruit-flavored, lowfat (1 cup)
|
314
|
|
Cheese, cheddar (1 1/2 oz)
|
306
|
|
Milk, skim (1 Cup)
|
302
|
|
Milk, 1% lowfat (1 cup)
|
300
|
|
Milk, 2% lowfat (1 cup)
|
297
|
|
Milk, whole (1 cup)
|
291
|
|
Buttermilk (1 cup)
|
285
|
|
Milk, chocolate, 2% lowfat (1 cup)
|
284
|
|
Milk, chocolate, whole (1 cup)
|
280
|
|
Cheese, mozzarella, part skim (1 1/2 oz.)
|
275
|
|
Cheese, American (1 1/2 oz.)
|
261
|
|
Pudding, cooked (1/2 cup)
|
152
|
|
Ice Cream, soft serve (1/2 cup)
|
113
|
|
Yogurt, frozen, vanilla (1/2 cup)
|
103
|
|
Ice Cream, hardened (1/2 cup)
|
85
|
|
Cheese, cottage 2% lowfat (1/2 cup)
|
77
|
~Meat Group~
Your Calcium Options
|
milligrams of calcium
|
|
Tofu, with calcium sulfate (1/2 cup)
|
434
|
|
Sardines, canned, with bones (3 oz.)
|
321
|
|
Salmon, canned, with bones (3 oz.)
|
203
|
|
Tofu, without calcium sulfate (1/2 cup)
|
130
|
|
Refried beans (1 cup)
|
118
|
|
Baked beans (1 cup)
|
100
|
|
Almonds (1 cup)
|
114
|
|
~Vegetable Group~
|
milligrams of calcium
|
|
Rhubarb, cooked (1/2 cup)
|
174
|
|
Spinach, fresh, cooked (1/2 cup)
|
122
|
|
Turnip greens, fresh, cooked (1/2 cup)
|
99
|
|
Okra, frozen, cooked (1/2 cup)
|
88
|
|
Mustard greens (1/2 cup)
|
75
|
|
Kale, fresh (1/2 cup)
|
47
|
|
Broccoli, fresh, cooked (1/2 cup)
|
40
|
|
|
~Fruit Group~
|
milligrams of calcium
|
|
Figs, dried (5)
|
135
|
|
Raisins, seedless (2/3 cup)
|
49
|
|
~Grain Group~
|
milligrams of calcium
|
|
Waffle, homemade (7" waffle)
|
154
|
|
Cornbread, from mix (1 piece)
|
133
|
|
Biscuit, from mix (1 biscuit)
|
105
|
|
Pancake, from mix (1)
|
96
|
|
English muffin (1)
|
92
|
|
Corn tortillas (2)
|
84
|
|
French toast (1 slice)
|
72
|
Combination Foods/
Fast Foods
Your Calcium Options
|
milligrams of calcium
|
|
Lasagna (2 1/2" x 2 1/4")
|
460
|
|
Macaroni and cheese, homemade (1 cup)
|
462
|
|
Ravioli, cheese (1 cup)
|
340
|
|
Enchilada, cheese (1 enchlada)
|
281
|
|
McDonald's Big Mac® (1 sandwich)
|
256
|
|
McDonald's Egg McMuffin® (1 sandwich)
|
256
|
|
Chef's salad, without dressing (1 1/2 cups)
|
235
|
|
Burrito, bean & cheese
|
214
|
|
Quiche (1/8 pie)
|
211
|
|
Taco (1)
|
203
|
|
Pizza, meat and veg., thin crust (1/4 of 12")
|
201
|
|
Cheeseburger, regular (1 sandwich)
|
199
|
|
Submarine sandwich (3"-4" sub)
|
189
|
|
Tomato soup, with milk (1 cup)
|
159
|
|
Spaghetti with meat balls (1 cup)
|
124
|
|
Corndog (1)
|
101
|
|
Broccoli and cheese potato (1)
|
100
|
Source: Bowes & Church's Food Values of Portions Commonly Used, 16th edition, 1994.
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