Best for Bones Food

List of Foods with Calcium & Vitamin D

How much is an ounce?
Processed cheese slices 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*

*Foods with the

icon in front of them may also be fortified with vitamin D. Check the label!

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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