Milk |
|
Whole |
8 oz. |
291 |
150 |
|
Skim |
8 oz. |
302 |
85 |
|
|
|
|
|
Yogurt (with added milk solids) |
|
Plain, low-fat |
8 oz. |
415 |
145 |
|
Fruit, low-fat |
8 oz. |
343 |
230 |
|
|
|
|
|
Cheese |
|
Mozzarella, part skim |
1 oz. |
207 |
80 |
|
Muenster |
1 oz. |
203 |
105 |
|
Cheddar |
1 oz. |
204 |
115 |
|
Ricotta, part skim |
4 oz. |
335 |
190 |
|
Cottage, low-fat (2%) |
4 oz. |
78 |
103 |
|
|
|
|
|
Ice Cream, Vanilla (11% fat) |
|
Hard |
1 cup |
176 |
270 |
|
Soft serve |
1 cup |
236 |
375 |
|
|
|
|
|
Ice Milk, Vanilla |
|
Hard (4% fat) |
1 cup |
176 |
185 |
|
Soft serve (3% fat) |
1 cup |
274 |
225 |
|
|
|
|
|
Fish and Shellfish |
|
Oysters, raw (13-19 med.) |
1 cup |
226 |
160 |
|
Sardines, canned in oil, drained,
including bones |
3 oz. |
372 |
175 |
|
Salmon, pink, canned, including
bones |
3 oz. |
167 |
120 |
|
Shrimp canned, drained |
3 oz. |
98 |
100 |
|
|
|
|
|
Vegetables |
|
Bok Choy, raw |
1 cup |
74136 |
9 |
|
Broccoli, cooked, drained, from raw |
1 cup |
100 |
40 |
|
Broccoli, cooked, drained, from frozen |
1 cup |
131 |
50 |
|
Soybeans, cooked, drained, from raw |
1 cup |
357 |
235 |
|
Collards, cooked, drained, from raw |
1 cup |
252 |
65 |
|
Turnip greens, cooked, drained, from
raw (leaves and stems) |
1 cup |
|
30 |
|
|
|
|
|
Tofu |
4 oz. |
*108 |
85 |
|
|
|
|
|
Almonds |
1 oz. |
75 |
165 |
|
|
|
|
* The calcium content of tofu may vary depending of processing methods. Tofu processed with calcium salts can have as much as 300 mg calcium per 4 oz. Often, the label or the manufacturer can provide more specific information. |
|