Calcium Content of Common Foods

Food

Serving Size

Mg Calcium Per Serving

Milk (whole, 2%, 1%, or Skim)

1 Cup

300

Yogurt

Low Fat

Frozen

Fat-Free Frozen

1 Cup

1 Cup

1/2 Cup

400

240

110

Cheese

Cheddar

Cottage Cheese (2% Fat)

American

Swiss

1 Ounce

1/2 Cup

1 Ounce

1 Ounce

200

80

175

270

Seafood

Sardines (With Bones)

Oysters

Tuna

Red Snapper

3 Ounces

1 Cup

3 Ounces

3.5 Ounces

370

225

10

16

Vegetables

Broccoli (Fresh Cooked)

Turnip Greens (Fresh Cooked)

Green Beans (Frozen)

Potato (Baked With Skin)

1 Cup

1 Cup

1/2 Cup

1 Medium

140

250

31

20

Fruit

Apple

Orange

Banana

1 Medium

1 Medium

1 Medium

10

52

7

Meat

Roast Beef

Fried Chicken

Turkey Breast (No Skin)

3 Ounces

1 Leg

3 1/2 Ounces

9

12

20

Bread

White Bread

Whole-wheat Bread

1 Slice

1 Slice

32

20

Fast Foods

Burger King Whopper

McDonald’s Big Mac

Taco Bell Taco

Pizza, 10 Inch Diameter

1

1

1

1/2

100

203

110

290