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 |