Calcium Sources in Food

Milk and dairy products are not the only sources of calcium. Here is a list of foods that are good sources of calcium:

Food	Amount	Calcium (milligrams)
Yogurt, plain, low fat	8 oz	415
Collards, frozen, boiled	1 cup	357
Skim milk	1 cup	306
Yogurt, plain, whole milk	8 oz	275
Black-eyed peas, boiled	1 cup	211
Canned salmon	3 oz	181
Calcium-set tofu	3 oz (¼ block)	163
Cheese food, pasteurized American	1 oz	162
Trail mix (nuts, seeds, chocolate chips)	1 cup	159
Baked beans, canned	1 cup	154
Cottage cheese, 1% milk fat	1 cup	138
Iceberg lettuce	1 head	97
Green peas, boiled	1 cup	94
Soy milk	1 cup	93
Oranges	1 cup	72
Almonds	1 oz (24 nuts)	70

 

An extensive list of the calcium content of foods is available online from the U.S. Department of Agriculture.

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