Calcium Content of Some Common Food Items

Calcium Content of Some Common Foods	Portion	Calcium

Milk and milk products
Cheese – Swiss, Gruyère	1.75 oz./50 g	493 mg
Cheese – Brick, Cheddar, Colby, Edam, Gouda	1.75 oz./50 g	353 mg
Milk – whole, 2%, 1%, skim	1 glass/250 ml	315 mg
Buttermilk	1 glass/250 ml	301 mg
Cheese – Mozzarella	1.75 oz./50 g	269 mg
Yogurt – plain	1 cup/175 ml	292 mg
Milk – powder, dry	3 tbs./45 ml	159 mg
Ice cream	1/2 cup/125 ml	93 mg
Cheese – cottage, creamed, 2%, 1%	1/2 cup/125 ml	87 mg

Meat, fish, poultry and alternatives
Sardines, with bones	8 small	153 mg
Salmon, with bones – canned	1/2 – 213g can	242 mg
Almonds	1/2 cup/125ml	200 mg
Sesame seeds	1/2 cup/125ml	100 mg
Beans – cooked (kidney, navy, pinto, garbanzo)	1 cup/250 ml	90 mg
Soybeans – cooked	1 cup/250 ml	175 mg
Chicken – roasted	3 oz./90 g	13mg
Beef – roasted	3 oz./90 g	7 mg
Tofu – with calcium sulfate	1/2 cup/125ml	130 mg

Breads and cereals
Muffin – bran	1/35 g	50 mg
Bread – white and whole wheat	1 slice/30 g	25 mg

Fruits and vegetables
Broccoli – raw	1/2 cup/125ml	38 mg
Orange	1medium/180g	52 mg
Banana	1medium/175g	10 mg
Lettuce	2 large leaves	8 mg
Figs – dried	10	270 mg

Combination dishes
Lasagna – homemade	1 cup/250 ml	286 mg
Soup made with milk, such as cream of chicken, mushroom, tomato or broccoli	1 cup/250 ml	189 mg
Baked beans — canned	1 cup/250 ml	163 mg