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

Osteoporosis

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