Quick Guide to Calcium content of Foods
Thursday, 15 May 2008 17:17
Not sure how much calcium is in what you or your child is eating? This chart of common foods shows just what's in there.
Milk Products | Calcium (mg) | Vegetables / Fruit | Calcium (mg) |
| Plain yogurt, 2%, 1 cup | 415 | Rhubarb, 1 cup | 348 |
| Nonfat dry milk, 1/4 cup | 377 | Collard/mustard greens, 1/2 cup | 179 |
| Skim milk, 1 cup | 302 | Kale, 1 cup | 179 |
| Buttermilk, 1 cup | 285 | White beans, 1 cup | 170 |
| Mozzarella cheese, part-skim, 1 oz | 207 | Beet greens, 1 cup | 165 |
| Ricotta cheese, part-skim, 1/4 cup | 168 | Broccoli, 1/2 cup | 89 |
| Cottage cheese, 2%, 1 cup | 155 | Okra, 1/2 cup | 88 |
| Pudding (with skim milk), 1/2 cup | 150 | Rutabagas, 1 cup | 72 |
| Parmesan cheese, 1 tbsp | 69 | Green beans, 1 cup | 58 |
| | Lima beans, 1 cup | 55 | |
| Bean/Grain Products | | Orange, 1 medium | 52 |
| Waffle/pancake (milk, egg added) | 179 | Cabbage, 1 cup | 50 |
| Tofu, 3 oz | 150 | | |
| English muffin | 96 | Seafood | |
| Soybeans, 1/2 cup cooked | 88 | Salmon, 3-4 oz | 225 |
| Corn muffin | 66 | Oyster, 3 1/2 oz | 100 |
| Pita bread, 1 pocket | 49 | Clams, 1/2 cup | 74 |
| Fortified whole wheat cereal | 48 | Shrimp, 3 1/2 oz | 50 |
| Corn tortilla, one 6 inch | 42 | Haddock, 3 1/2 oz | 42 |
| Whole wheat dinner roll | 34 | | |
| Brown rice, 1 cup | 33 | |