At the grocery store: High-calcium foods

Lots of different kinds of foods are good sources of calcium - dairy foods, certain green vegetables, soy-based foods, and other calcium-fortified foods. Remember the recommended daily amount of calcium:
9- to 18-year olds: 1300 mg
19- to 30-year olds: 1000 mg

Dairy	American cheese (1 oz. slice) 150 mg Cheddar cheese (1 oz.) 204 mg Cheese pizza (1 slice) 117 mg Chocolate ice cream (1⁄2 cup) 72 mg Cottage cheese (2% fat, 1 cup) 155 mg Frozen yogurt (1⁄2 cup) 106 mg Grilled cheese (with American cheese, 2 slices white bread) 204 mg Hot cocoa (1 oz. packet) 91 mg Lasagna (frozen): varies depending on brand, check Nutrition Facts label: 60 mg to 498 mg Latte (tall with nonfat milk) 350 mg Lowfat flavored yogurt (8 oz.) 300 mg Macaroni and cheese (1 cup) 199 mg Milk (1%, 8 oz.) 300 mg Mozzarella (part skim, 1 oz.) 183 mg Nachos with cheese (fast food, 6-8 nachos) 272 mg Nonfat plain yogurt (8 oz.) 450 mg Parmesan cheese (grated, 1 tablespoon) 69 mg Pudding (4 oz cup) 94 mg Ricotta cheese (part skim, 1⁄2 cup) 337 mg Vanilla milkshake (10 oz.) 345 mg
Soy foods	Calcium-fortified soy milk (8 oz.) 300 mg Soybean nuts (dry roasted, 1⁄2 cup) 232 mg Soybeans (boiled, 1 cup) 175 mg Tempeh (meat substitute, 1⁄2 cup) 77 mg Tofu (firm, 1⁄2 cup) 258 mg
Fruit, juice & nuts	Almonds (dry roasted, 1 oz.) 80 mg Calcium-fortified grapefruit juice (6 oz.) 200 mg Calcium-fortified orange juice (6 oz.) 200 mg Dried figs (10 figs) 269 mg Orange 52 mg Raisins (2/3 cup) 49 mg
Vegetables	Acorn squash (baked, 1⁄2 cup) 45 mg Agar dried seaweed (3.5 oz.) 625 mg Artichoke (boiled, 1 medium) 135 mg Bok choy (a green leafy vegetable) (boiled, 1⁄2 cup) 79 mg Broccoli (frozen, 1⁄2 cup) 47 mg Collard greens (frozen, 1⁄2 cup) 179 mg Kale (a green leafy vegetable) (frozen, 1⁄2 cup) 90 mg Mustard greens (frozen, 1⁄2 cup) 76 mg Okra (boiled, 1⁄2 cup) 77 mg Potatoes au gratin (frozen, 3 oz.) 102 mg Rhubarb (frozen, 1 cup) 266 mg Scalloped potatoes (frozen, 3 oz.) 77 mg Spinach (frozen, 1⁄2 cup) 139 mg Sweet potatoes (canned, 1 cup) 77 mg Tomatoes (stewed, 1⁄2 cup) 42 mg Turnip greens (frozen, 1⁄2 cup) 125 mg
Beans	Blackeye peas (canned, 1⁄2 cup) 55 mg Barbecue beans (canned, 1 cup) 80 mg Black beans (canned, 1 cup) 84 mg Chickpeas (garbanzo beans, 1 cup) 77 mg Great northern beans (canned, 1 cup) 139 mg Kidney beans (canned, 1 cup) 69 mg Navy beans (canned, 1 cup) 123 mg Pinto beans (canned, 1 cup) 103 mg Refried beans (canned, 1 cup) 89 mg Wax beans (canned, 1⁄2 cup) 87 mg White beans (canned, 1 cup) 191 mg
Calcium-fortified foods	Cereals: many are calcium-fortified - check the Nutrition Facts label Energy bar (Luna bar) 350 mg English muffin 99 mg Oatmeal (apples & cinnamon) 104 mg White bread (2 slices) 54 mg
Seafood	Canned salmon w/ bone (3oz) 181 mg. Canned sardines in soybean oil (2 sardines) 92 mg Canned shrimp (3 oz.) 50 mg Dried salted cod (3 oz.) 136 mg

Some calcium-rich foods are common in every culture. Below are foods you may already enjoy, or that you can try for the first time!

Calcium content based on Bowes & Church's Food Values of Portions Commonly Used, 17th edition, Jean A.T. Pennington.

Calcium content is approximate and can vary based on ingredients. Check a food's Nutrition Facts label for exact content.

For more information on calcium content and other nutritional values, go to the USDA