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


This entry was posted in Nutrition by Manbir & Gurpreet. Bookmark the permalink.

About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s