Calcium content in commonly eaten calcium-rich and fortified foods
| Type of food | Serving size | Calcium content (mg) |
|---|---|---|
| Dairy products | ||
| Low-fat cottage cheese | 1 cup | 138 |
| Cheddar cheese | 1 oz | 201 |
| 3.25% whole milk | 1 cup | 276 |
| 2% reduced fat milk | 1 cup | 295 |
| 1% low-fat milk | 1 cup | 305 |
| Plain low-fat yogurt | 6 oz | 311 |
| Nondairy milk substitutes | ||
| Soy milk | 1 cup | 301 |
| Almond milk | 1 cup | 516 |
| Fruits and vegetables | ||
| Spinach, raw | 1 cup | 30 |
| Broccoli, cooked | 1 cup | 62 |
| Kale, cooked | 1 cup | 94 |
| Chard, cooked | 1 cup | 102 |
| Spinach, cooked | 1 cup | 245 |
| Collard greens, cooked | 1 cup | 268 |
| Calcium-fortified orange juice | 8 oz | 348 |
| Legumes | ||
| Navy beans | 1 cup | 123 |
| White beans | 1 cup | 191 |
| Fish | ||
| Canned salmon | 3 oz | 241 |
Based on information from the US Department of Agriculture, reference 42.