Sources of calcium

Good Sources of Calcium (100 mg or greater)
Food Serving size
Almonds ½ cup
Beans, great northern (cooked) 1 cup
Beans, navy (cooked) 1 cup
Cheese (hard) 1 oz
Chocolate, hot 8 fl oz
Cottage cheese (esp. calcium-fortified) 1 cup
Fruit juices (calcium-fortified) 8 fl oz
Frozen yogurt ½ cup
Ice cream ("light" or reduced fat) ½ cup
Milk (esp. low-fat and fat-free) 8 fl oz
Mustard greens, cooked 1 cup
Pudding ½ cup
Rice milk (calcium-fortified) 1 cup
Salmon (with bones) 3 oz
Soybeans, cooked 1 cup
Soy milk (calcium-fortified) 1 cup
Spinach, cooked 1 cup
Swiss chard, cooked 1 cup
Turnip greens, cooked 1 cup
Yogurt 1 cup

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