Calcium foods: Dairy

Calcium foods Dairy - Source: the University of Arizona .

Non-fat Milk 1 cup, 300 mg

Reduced fat Milk 1 cup, 300 mg

Nonfat Yogurt 1 cup, 490 mg

Swiss cheese 1 oz., 270 mg

Mozzarella, part skim 1 oz., 210 mg

American Cheese 1 oz., 140 mg

Cottage Cheese 1 cup, 160 mg

Parmesan cheese,grated 2 T, 140 mg

Pudding, prepared 1/2 cup, 150 mg

Frozen yogurt 1 cup, 200 mg

Ice Cream, light 1/2 cup, 200 mg

Calcium Foods: Non Dairy

Alfalfa sprouts 1 cup 10 mg

Baked beans, canned 1 cup 128 mg

Azuki beans, boiled 1 cup 63 mg

Butter beans, canned 1 cup 40mg

Beet greens 1 cup 46 mg

Blackeyed peas 1 cup 42 mg

Borage 1 cup 82 mg

Broccoli 1 cup 42 mg

Brussels sprouts,1 cup 46 mg

Cabbage 1 cup 32 mg

Chinese Cabbage 1 cup 74 mg

Carrots 1 cup 30 mg

Cauliflower 1 cup 28 mg

Celeriac 1 cup 68 mg

Celery 1 cup 44 mg

Chard, Swiss 1 cup 18 mg

Chicory Greens 1 cup 180 mg

Chick peas, canned 1 cup 77 mg

Collards 1 cup 218 mg

Coriander (cilantro) 1 cup 16 mg

Cress, Garden 1 cup 40 mg

Dandelion greens 1 cup 103 mg

Dock 1 cup 59 mg

Egglant 1 cup 30 mg

Endive 1 cup 26 mg

Dried figs 10 figs - 269 mg

Great Northern beans 1 cup 120 mg

Jerusalem Artichoke 1 cup 21 mg

Kale 1 cup 94 mg

Kale, scotch 1 cup 137 mg

Kidney beans, canned 1 cup 69 mg

Kohlrabi 1 cup 34 mg

Lettuce, Romaine 1 cup 20 mg

Lettuce, Looseleaf 1 cup 38 mg

Lima beans, boiled 1 cup 32 mg

Molasses, barbados 1 tbsp 49 mg

Molasses, light 1 tbsp 33 mg

Molasses, medium 1 tbsp 58 mg

Molasses, blackstrap 1 tbs 137mg

Mung bean sprouts 1 cup 14 mg

Mustard Greens 1 cup 58 mg

Mustard Spinach 1 cup 315 mg

Navy beans, boiled 1 cup 128 mg

New Zealand Spinach 1 cup 32 mg

Okra 1 cup 82 mg

orange - Navel 1 medium 56 mg

Orange juice Calcium-fortified 8 ounces - 250 mg

Papaya, raw 1 medium 72 mg

Parsley 1 cup 78 mg

Peas, edible pod 1 cup 62 mg

Peppers, Sweet 1 cup 6 mg

Pinto beans, boiled 1 cup 82 mg

Pumpkin 1 cup 24 mg

Pumpkin Leaves 1 cup 15 mg

Purslane 1 cup 28 mg

Radishes 1 cup 28 mg

Radish Seed Sprouts 1 cup 19 mg

Rhubarb frozen, raw 1 cup 266 mg

Rhubarb, cooked 1 cup 348 mg Rutabagas 1 cup 65 mg

Spinach 1 cup 56 mg

Squash, Summer 1 cup 26 mg

Squash, Zucchini 1 cup 20 mg

Tofu, raw, firm 1/2 cup 130 mg

Turnips 1 cup 39 mg

Turnip Greens 1 cup 105 mg

Vegetarian baked beans 1 cup 128 mg

Watercress 1 cup 40mg

White beans, boiled 1 cup 161 mg

End of Calcium Foods list.

Sources: J.A.T. Pennington, Bowes and Church's Food Values of Portions Commonly Used. (Philadelphia: J.B. Lippincott, 1998.) & United States Department of Agriculture, Human Nutrition Information Service.

Read more at Calcium Foods and other informationfor buiding bones