Good sources of dietary calcium
Good sources of dietary calcium Food Serving size Amount of calcium Milk
Whole (3.3% fat)
8 oz
291 mg
Low-fat (2%)
8 oz
297 mg
Nonfat (skim)
8 oz
302 mg
Buttermilk
8 oz
285 mg
Chocolate milk
8 oz
284 mg
Cheese
American
1 oz
163 mg
Blue
1 oz
150 mg
Cheddar
1 oz
205 mg
Cottage, low-fat
4 oz
77 mg
Edam
1 oz
208 mg
Feta
1 oz
140 mg
Gruyere
1 oz
287 mg
Mozzarella, part skim
1 oz
183 mg
Muenster
1 oz
204 mg
Yogurt
Whole, plain
8 oz
274 mg
Low-fat, plain
8 oz
415 mg
Nonfat, plain
8 oz
452 mg
Flavored, low-fat
8 oz
389 mg
Frozen dairy
Ice cream, vanilla
8 oz
176 mg
Ice milk, vanilla
8 oz
176 mg
Frozen yogurt, vanilla
8 oz
249 mg
Fruit juice
Orange (calcium-fortified)
8 oz
300 mg
Seafood
Sardines (with bones)
4 oz
496 mg
Salmon (pink, canned)
6 oz
333 mg
Oysters (fresh, raw)
8 oz
213 mg
Shrimp (canned)
3 oz
98 mg
Lobster
3 oz
55 mg
Nuts
Almonds
4 oz
152 mg
Brazil nuts
4 oz
130 mg
Vegetables*
Mustard greens
8 oz
193 mg
Broccoli
8 oz
136 mg
Okra
8 oz
147 mg
Bok choy
4 oz
126 mg
*Some high-calcium vegetables (such as spinach, Swiss chard, and beet greens) are not included because they are also high in oxalic acid, which binds to calcium and interferes with its absorption.
| Author: | Kathe Gallagher, MSW | Last Updated: May 26, 2006 |
| Medical Review: | Joy Melnikow, MD, MPH - Family Medicine Carla J. Herman, MD, MPH - Internal Medicine | |
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