Approximate Amount of Calcium Per Serving

Food Choice

400 mg

8 oz yogurt without added fruit

½ cup evaporated skim milk

½ cup dry milk powder

300 mg

8 oz milk (any kind) 8 oz fruited yogurt

8 oz calcium-fortified orange juice

¼ cup parmesan cheese

½ cup part-skim ricotta cheese 1 oz Swiss or Gruyere cheese

½ cup calcium-treated tofu

3 oz canned sardines with bones 1 calcium-fortified cereal bar

200 mg

1 oz natural cheese

1 serving calcium-fortified cereal (may contain up to 1,000 mg calcium)

150 mg

1 packet calcium-fortified instant oatmeal

½ cup pudding, custard, or flan

½ cup cooked collards

3 oz pink canned salmon with bones 2 calcium-fortified graham crackers 1 serving calcium-fortified bread

100 mg

1 oz nonfat cream cheese

½ cup turnip greens or bok choy 1 oz almonds

½ cup ice cream, ice milk, or frozen yogurt

½ cup white beans

50 mg

½ cup broccoli

½ cup kale or mustard greens

½ cup most dried beans

½ cup cottage cheese 1 medium corn tortilla 1 medium orange

1 Tbsp dry milk powder