Health and Nutrition
Thinking About Calcium? Find it in Food First
Plenty of foods contain calcium. However, it's important to emphasize that foods outside the Milk Group generally contain less. You will need to eat more of them to get the same amount of calcium found in a cup of milk, an ounce of cheese or a cup of yogurt. Nonetheless, these foods do contribute to total calcium intake. The following are examples of calcium containing foods in the Food Guide Pyramid.
|
Milk Group |
Calcium |
|---|---|
|
Plain non-fat yogurt , 8 oz |
452 mg |
|
Plain lowfat yogurt, 8 oz |
415 mg |
|
Swiss cheese, 1 1/2 oz |
408 mg |
|
Chocolate milk shake, |
374 mg |
|
American process cheese, |
344 mg |
|
Fruit-flavored lowfat |
345 mg |
|
Mozzarella cheese |
311 mg |
|
Cheddar cheese, 1 1/2 oz |
306 mg |
|
Skim, non-fat, fat free |
316 mg |
|
1% lowfat milk, 1 cup |
313 mg |
|
2% reduced fat milk, 1 cup |
297 mg |
|
Whole milk, 1 cup |
291 mg |
|
1% lowfat chocolate milk, |
287 mg |
|
2% reduced fat chocolate milk, |
284 mg |
|
Chocolate milk, 1 cup |
280 mg |
|
Soft-serve ice cream, |
112 mg |
|
Ice cream, 11% fat, |
87 mg |
|
2% reduced fat cottage |
78 mg |
|
|
|
|
Sardines with bones, 3 oz |
371 mg |
|
Canned pink salmon with bones, 3 oz |
181 mg |
|
Almonds, dried roasted, |
126 mg |
|
|
|
|
Frozen cooked kale, |
90 mg |
|
Frozen cooked okra, |
88 mg |
|
Fresh cooked beet |
82 mg |
|
Frozen cooked chopped |
47 mg |
|
|
|
|
Orange, 1 |
52 mg |
|
|
|
|
Enriched English muffin, 1 |
98 mg |
|
Pancakes, made with |
166 mg |
|
Hamburger bun, 1 |
60 mg |
|
Corn tortilla, 1 |
46 mg |
|
Packet instant oatmeal |
19 mg |
|
Ready-to-eat cereal, 1 oz |
¯ |
|
|
|
|
Baked potato with |
350 mg |
|
Taco salad, 1 (1 1/2 cups) |
245 mg |
|
Cheese pizza, 1 slice |
116 mg |
|
Taco, 1 small (6 oz) |
220 mg |
|
|
|
|
Café latte, 12 fl oz |
412 mg |
|
Café mocha, 12 fl oz |
337 mg |
|
Cappuccino, 12 fl oz |
262 mg |