Sources of Calcium
Which has more calcium per serving—a glass of milk or a 3 oz can of sardines? You might be surprised to hear that sardines do. Use this table to find out how much calcium is in the food you eat so you can make healthy choices for your bones and your body. Check out more calcium-rich foods in our interactive Calcium Calculator.
Calcium-Rich Foods
| Food | Serving Size | Calcium/Serving |
|---|---|---|
| Source: USDA National Nutrient Database for Standard Reference, Release 18. | ||
| Yogurt, plain, low fat | 8 oz | 415 mg |
| Shake, fast food, vanilla | 16 oz | 383 mg |
| Collards, frozen, chopped, cooked, boiled, drained, without salt | 1 cup | 357 mg |
| Yogurt, fruit, low fat | 8 oz | 345 mg |
| Fish, sardines, Atlantic, canned in oil, drained solids with bone | 3 oz | 325 mg |
| Milk, non fat, fluid, with added vitamin A (fat free or skim) | 1 cup | 306 mg |
| Milk, reduced fat, fluid, 2% milkfat, with added vitamin A | 1 cup | 285 mg |
| Milk, whole, 3.25% milkfat | 1 cup | 276 mg |
| Soybeans, green, cooked, boiled, drained, without salt | 1 cup | 261 mg |
| Cheese, Swiss | 1 oz | 224 mg |
| Cheese, cheddar | 1 oz | 204 mg |
| Fish, salmon, pink, canned, solids with bone and liquid | 3 oz | 181 mg |
| Kale, frozen, cooked, boiled, drained, without salt | 1 cup | 179 mg |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 1/4 block | 163 mg |
| Cheese, pasteurized process, American with di sodium phosphate | 1 oz | 156 mg |
| Cheese, cottage, low fat, 1% milkfat | 1 cup | 138 mg |
| Cheese, low fat, cheddar or colby | 1 oz | 118 mg |
| Fish, ocean perch, Atlantic, cooked, dry heat | 3 oz | 116 mg |
| English muffin, plain, toasted, enriched, with calcium propionate (includes sourdough) | 1 muffin | 102 mg |
| Propel Calcium* | 8 oz | 100 mg |
| Pudding, tapioca, ready-to-eat | 4 oz | 95 mg |
| Ice cream, vanilla | 1/2 cup | 84 mg |
| Nuts, almonds | 1 oz (24 nuts) | 70 mg |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 1 cup | 61 mg |
| Beans, kidney, red, mature seeds, canned | 1 cup | 50 mg |
*This food is not in USDA National Nutrient Database for Standard Reference, Release 18. Data taken from food’s Nutrition Fact Label.
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