Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium.
| Produce | Serving Size | Estimated Calcium* |
|---|---|---|
| Collard greens, frozen | 8 oz | 360 mg |
| Broccoli rabe | 8 oz | 200 mg |
| Kale, frozen | 8 oz | 180 mg |
| Soy Beans, green, boiled | 8 oz | 175 mg |
| Bok Choy, cooked, boiled | 8 oz | 160 mg |
| Figs, dried | 2 figs | 65 mg |
| Broccoli, fresh, cooked | 8 oz | 60 mg |
| Oranges | 1 whole | 55 mg |
| Seafood | Serving Size | Estimated Calcium* |
| Sardines, canned with bones | 3 oz | 325 mg |
| Salmon, canned with bones | 3 oz | 180 mg |
| Shrimp, canned | 3 oz | 125 mg |
| Dairy | Serving Size | Estimated Calcium* |
| Ricotta, part-skim | 4 oz | 335 mg |
| Yogurt, plain, low-fat | 6 oz | 310 mg |
| Milk, skim, low-fat, whole | 8 oz | 300 mg |
| Yogurt with fruit, low-fat | 6 oz | 260 mg |
| Mozzarella, part-skim | 1 oz | 210 mg |
| Cheddar | 1 oz | 205 mg |
| Yogurt, Greek | 6 oz | 200 mg |
| American Cheese | 1 oz | 195 mg |
| Feta Cheese | 4 oz | 140 mg |
| Cottage Cheese, 2% | 4 oz | 105 mg |
| Frozen yogurt, vanilla | 8 oz | 105 mg |
| Ice Cream, vanilla | 8 oz | 85 mg |
| Parmesan | 1 tbsp | 55 mg |
| Fortified Food | Serving Size | Estimated Calcium* |
| Almond milk, rice milk or soy milk, fortified | 8 oz | 300 mg |
| Orange juice and other fruit juices, fortified | 8 oz | 300 mg |
| Tofu, prepared with calcium | 4 oz | 205 mg |
| Waffle, frozen, fortified | 2 pieces | 200 mg |
| Oatmeal, fortified | 1 packet | 140 mg |
| English muffin, fortified | 1 muffin | 100 mg |
| Cereal, fortified | 8 oz | 100-1,000 mg |
| Other | Serving Size | Estimated Calcium* |
| Mac & cheese, frozen | 1 package | 325 mg |
| Pizza, cheese, frozen | 1 serving | 115 mg |
| Pudding, chocolate, prepared with 2% milk | 4 oz | 160 mg |
| Beans, baked, canned | 4 oz | 160 mg |
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