Recommended Calcium Sources
Selected Food Sources of Calcium
Food Calcium (mg) Daily Value (%)
Sardines, canned in oil, with bones, 3 oz. 324 32
Cheddar cheese, 1½ oz., shredded 306 31
Milk, nonfat, 8 fl oz. 302 30
Yogurt, plain, low fat, 8 oz. 300 30
Milk, reduced fat (2% milk fat), no solids, 8 fl oz. 297 30
Milk, whole (3.25% milk fat), 8 fl oz. 291 29
Milk, buttermilk, 8 fl oz. 285 29
Milk, lactose reduced, 8 fl oz.
(content varies slightly according to fat content; average = 300 mg)		 285 to 302 29 to 30
Cottage cheese, 1% milk fat, 2 cups unpacked 276 28
Mozzarella, part skim, 1½ oz. 275 28
Tofu, firm, with calcium, ½ cup* 204 20
Orange juice, calcium fortified, 6 fl oz. 200 to 260 20 to 26
Salmon, pink, canned, solids with bone, 3 oz. 181 18
Pudding, chocolate, instant, made with 2% milk, ½ cup 153 15
Tofu, soft, with calcium, ½ cup* 138 14
Breakfast drink, orange flavor, powder prepared with water, 8 fl oz. 133 13
Frozen yogurt, vanilla, soft serve, ½ cup 103 10
Ready to eat cereal, calcium fortified, 1 cup 100 to 1000 10 to 100
Turnip greens, boiled, ½ cup 99 10
Kale, raw, 1 cup 90 9
Kale, cooked, 1 cup 94 9
Ice cream, vanilla, ½ cup 85 8.5
Soy beverage, calcium fortified, 8 fl oz. 80 to 500 8 to 50
Chinese cabbage, raw, 1 cup 74 7
Tortilla, corn, ready to bake/fry, 1 medium 42 4
Tortilla, flour, ready to bake/fry, one 6″ diameter 37 4
Sour cream, reduced fat, cultured, 2 tbsp 32 3
Bread, white, 1 oz. 31 3
Broccoli, raw, ½ cup 21 2
Bread, whole wheat, 1 slice 20 2
Cheese, cream, regular, 1 tbsp 12 1

Source: Heaney et al. 2000; USDA 2002.

*Calcium values are only for tofu processed with a calcium salt. Tofu processed with a noncalcium salt will not contain significant amounts of calcium.