Food

Serving Size

Calcium (mg) per serving

Dairy Products

Milk

1 cup

290–300

Yogurt

1 cup

240–400

Swiss cheese

1 ounce (1 slice)

250–270

American cheese

1 ounce (1 slice)

165–200

Ice cream

½ cup

90–100

Cottage cheese

½ cup

80–100

Parmesan cheese

1 tablespoon

70

Powdered non-fat milk

1 teaspoon

50

Other

Sardines in oil with bones

3 ounces

370

Calcium-fortified orange juice

1 cup

300

Canned salmon with bones

3 ounces

170–210

Broccoli

1 cup

160–180

Tofu (soybean curd)

4 ounces

145–155

Turnip greens

½ cup, cooked

100–125

Kale

½ cup, cooked

90–100

Cornbread

2 ½-inch square

80–90

Egg

1 medium

55

Other fortified foods (bread, cereal, fruit juices)

1 serving

Varies: read label