Calcium
List of Foods with Calcium and Vitamin D
How much is an ounce?
How much do you need to eat to get an ounce of cheese or cereal?
1 ounce =
- 1 slice of cheese, single-wrapped
- 1 cup of cereal
- 20-25 almonds
For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day.
The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food.
Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up!
Sources of Calcium*
Food | Portion | Milligrams |
---|---|---|
Milk | ||
Fat free | 1 cup | 306 |
Lactose reduced, fat free | 1 cup | 300 |
1% low fat | 1 cup | 290 |
Yogurt | ||
Plain, fat free | 8 ounces | 452 |
Fruit, low fat | 8 ounces | 343 |
Frozen yogurt, vanilla, soft serve | 1/2 cup | 103 |
Cheese | ||
Pasteurized process Swiss | 2 ounces | 438 |
Ricotta, part skim | 1/2 cup | 335 |
Pasteurized process American | 2 ounces | 323 |
Mozzarella, part skim | 1.5 ounces | 311 |
Fortified foods | ||
Soy drink with added calcium | 1 cup | 368 |
Orange juice with added calcium | 1 cup | 300 |
Tofu with added calcium | 1/2 cup | 253 |
Cereal with added calcium | 1 ounce | 236-1043 |
Cereal bar with added calcium | 1 bar | 200 |
Bread with added calcium | 1 slice | 100 |
Whole-grain tortilla with added calcium | 1 tortilla | 40 |
Vegetables | ||
Collards, cooked from frozen | 1/2 cup | 178 |
Kale, cooked from frozen | 1/2 cup | 90 |
Bok choy, cooked from fresh | 1/2 cup | 79 |
Broccoli, cooked or fresh | 1 cup | 61 |
Other foods | ||
Soybeans, green, cooked | 1/2 cup | 130 |
White beans, canned | 1/2 cup | 96 |
Almonds, dry roasted | 1 ounce | 75 |
Content last updated September 2009
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