`  
                                       
                                       
  Calcium Content of Some Common Food Items
Calcium Content of Some Common Foods Portion Calcium
Milk and milk products
Cheese — Swiss, Gruyère 1.75 oz./50 g 493 mg
Cheese — Brick, Cheddar, Colby, Edam, Gouda 1.75 oz./50 g 353 mg
Milk — whole, 2%, 1%, skim 1 glass/250 ml 315 mg
Buttermilk 1 glass/250 ml 301 mg
Cheese — Mozzarella 1.75 oz./50 g 269 mg
Yogurt — plain 1 cup/175 ml 292 mg
Milk — powder, dry 3 tbs./45 ml 159 mg
Ice cream 1/2 cup/125 ml 93 mg
Cheese — cottage, creamed, 2%, 1% 1/2 cup/125 ml 87 mg
Meat, fish, poultry and alternatives
Sardines, with bones 8 small 153 mg
Salmon, with bones — canned 1/2 — 213 g can 242 mg
Almonds 1/2 cup/125 ml 200 mg
Sesame seeds 1/2 cup/125 ml 100 mg
Beans — cooked (kidney, navy, pinto, garbanzo) 1 cup/250 ml 90 mg
Soybeans — cooked 1 cup/250 ml 175 mg
Chicken — roasted 3 oz./90 g 13mg
Beef — roasted 3 oz./90 g 7 mg
Tofu — with calcium sulfate 1/2 cup/125 ml 130 mg
Breads and cereals
Muffin — bran 1/35 g 50 mg
Bread — white and whole wheat 1 slice/30 g 25 mg
Fruits and vegetables
Broccoli — raw 1/2 cup/125 ml 38 mg
Orange 1 medium/180 g 52 mg
Banana 1 medium/175 g 10 mg
Lettuce 2 large leaves 8 mg
Figs — dried 10 270 mg
Combination dishes
Lasagna — homemade 1 cup/250 ml 286 mg
Soup made with milk, such as cream of chicken, mushroom, tomato or broccoli 1 cup/250 ml 189 mg
Baked beans — canned 1 cup/250 ml 163 mg