Table 3.
Food and beverage sources of calcium
| FOOD OR BEVERAGE ITEM | SERVING SIZE | CALCIUM, mg |
|---|---|---|
| Milk (skim) | 1 cup | 316 |
| Almond milk (calcium fortified)* | 1 cup | 330 |
| Mozzarella cheese (partly skimmed) | 2 oz | 443 |
| Cheddar cheese | 2 oz | 403 |
| Yogurt (plain, low fat) | 6 oz | 311 |
| Yogurt (Greek, plain, nonfat) | 6 oz | 187 |
| Soy beverage (calcium fortified)* | 1 cup | 330 |
| Orange juice (calcium fortified)* | 1 cup | 330 |
| Salmon (pink, canned with bones) | 3.5 oz | 281 |
| Tofu (regular, calcium fortified) | 0.5 cup | 434 |
| Kale (cooked) | 0.5 cup | 47 |
| White beans (cooked) | 1 cup | 161 |
| Almonds (whole, natural with skins) | 1 cup | 385 |