Food Sources of Calcium
All foods listed in this chart are ≥ 20% (200 milligrams) of the Daily Value (DV) of 1000 milligrams (mg) for calcium. The DVs are used on the Food and Drug Administration’s Nutrition Facts Label and is based on a 2000 calorie diet. A food that contains 200 mg. or more of calcium contributes a substantial amount of calcium to the diet and is used here to define a good source.
| Food Item | Serving Size* | Calcium (Mg) |
| Yogurt, plain, skim milk | 8-oz container | 452 |
| Yogurt, plain, low fat | 8-oz container | 415 |
| Yogurt, fruit, low fat | 8-oz container | 345 |
| Cheese, ricotta, part skim milk | ½ cup | 335 |
| Milk, nonfat, fluid | 1 cup | 306 |
| Milk, fluid, 2% milkfat | 1 cup | 285 |
| Milk, whole, 3.25% milkfat | 1 cup | 276 |
| Yogurt, plain, whole milk | 8-oz container | 275 |
| Cheese, ricotta, whole milk | ½ cup | 255 |
| Cheese, includes cheddar, mozzarella (part-skim), muenster and provolone | 1 oz | 204 – 214 |
| Cereal, ready-to-eat, fortified | 1 oz | 236 – 1043 |
Other Food Sources of Calcium
All foods listed in this chart contain less than 200 milligrams of calcium. When these foods are used in combination with foods high in calcium and/or other foods in this list, they can assist in reaching the nutrition standard for calcium.
| Food Item | Serving Size* | Calcium (Mg) |
| Collards, frozen, chopped, cooked boiled, drained | ½ cup | 179 |
| Cornbread, prepared from recipe, made with low fat (2%) milk | 1 piece (2 oz) | 162 |
| Spinach, frozen, boiled, cooked, drained | ½ cup | 146 |
| Soybeans, green, cooked, boiled, drained | ½ cup | 131 |
| Seeds, sesame butter, tahini, | 2 tbsp | 128 |
| Turnip greens, frozen, cooked, boiled, drained | ½ cup | 125 |
| Fish, salmon, pink, canned, solids with bone and liquid | 2 oz | 119 |
| Cowpeas (Blackeyes), immature seeds (not dried) cooked, boiled, drained | ½ cup | 106 |
| Food Item | Serving Size* | Calcium (Mg) |
| Frozen yogurt, soft-serve | ½ cup | 103 |
| Cereal, oats, instant, fortified, plain, prepared with water | 1 packet | 99 |
| English muffins, plain, enriched, with calcium propionate | 1 muffin | 99 |
| Beans, white, mature seeds, canned | ½ cup | 91 |
| Kale, frozen, cooked, boiled, drained | ½ cup | 90 |
| Okra, frozen, cooked, boiled, drained | ½ cup | 89 |
| Soybeans, mature, cooked, boiled | ½ cup | 88 |
| Ice cream, vanilla | ½ cup | 84 |
| Cabbage, Chinese (pak-choi), cooked, boiled, drained | ½ cup | 79 |
| Cheese, processed, American | 1 oz | 78 |
| Waffles, plain, frozen, ready-to-eat | 1 waffle (33 g) | 77 |
| Fish, ocean perch, Atlantic, cooked, dry heat | 2 oz | 76 |
| Cereal, cream of wheat, regular, cooked with water | 2/3 cup | 75 |
| Beans, baked, canned, with pork and tomato sauce | ½ cup | 71 |
| Dandelion greens, cooked, boiled, drained | ½ cup | 71 |
| Cheese, cottage, creamed | ½ cup | 70 |
| Nuts, almonds | 1 oz (24 nuts) | 70 |
Reference: Adapted from the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.