| |
Food Sources of Calcium |
|
| |
Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. (All are ≥ 20% of AI for adults 19-50, which is 1,000 mg/day.)
| Food, Standard Amount |
Calcium (mg) |
Calories |
| Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container |
452 |
127 |
| Romano cheese, 1.5 oz |
452 |
165 |
| Pasteurized process Swiss cheese, 2 oz |
438 |
190 |
| Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container |
415 |
143 |
| Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container |
345 |
232 |
| Swiss cheese, 1.5 oz |
336 |
162 |
| Ricotta cheese, part skim, ?/font> cup |
335 |
170 |
| Pasteurized process American cheese food, 2 oz |
323 |
188 |
| Provolone cheese, 1.5 oz |
321 |
150 |
| Mozzarella cheese, part-skim, 1.5 oz |
311 |
129 |
| Cheddar cheese, 1.5 oz |
307 |
171 |
| Fat-free (skim) milk, 1 cup |
306 |
83 |
| Muenster cheese, 1.5 oz |
305 |
156 |
| 1% low-fat milk, 1 cup |
290 |
102 |
| Low-fat chocolate milk (1%), 1 cup |
288 |
158 |
| 2% reduced fat milk, 1 cup |
285 |
122 |
| Reduced fat chocolate milk (2%), 1 cup |
285 |
180 |
| Buttermilk, low-fat, 1 cup |
284 |
98 |
| Chocolate milk, 1 cup |
280 |
208 |
| Whole milk, 1 cup |
276 |
146 |
| Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container |
275 |
138 |
| Ricotta cheese, whole milk, ?/font> cup |
255 |
214 |
| Blue cheese, 1.5 oz |
225 |
150 |
| Mozzarella cheese, whole milk, 1.5 oz |
215 |
128 |
| Feta cheese, 1.5 oz |
210 |
113 |
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table. |
|
|
|
 |
