We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

ProduceServing SizeEstimated Calcium*
Collard greens, frozen8 oz360 mg
Broccoli rabe8 oz200 mg
Kale, frozen8 oz180 mg
Soy Beans, green, boiled8 oz175 mg
Bok Choy, cooked, boiled8 oz160 mg
Figs, dried2 figs65 mg
Broccoli, fresh, cooked8 oz60 mg
Oranges1 whole55 mg
SeafoodServing SizeEstimated Calcium*
Sardines, canned with bones3 oz325 mg
Salmon, canned with bones3 oz180 mg
Shrimp, canned3 oz125 mg
DairyServing SizeEstimated Calcium*
Ricotta, part-skim4 oz335 mg
Yogurt, plain, low-fat6 oz310 mg
Milk, skim, low-fat, whole8 oz300 mg
Yogurt with fruit, low-fat6 oz260 mg
Mozzarella, part-skim1 oz210 mg
Cheddar1 oz205 mg
Yogurt, Greek6 oz200 mg
American Cheese1 oz195 mg
Feta Cheese4 oz140 mg
Cottage Cheese, 2%4 oz105 mg
Frozen yogurt, vanilla8 oz105 mg
Ice Cream, vanilla8 oz85 mg
Parmesan1 tbsp55 mg
Fortified FoodServing SizeEstimated Calcium*
Almond milk, rice milk or soy milk, fortified8 oz300 mg
Orange juice and other fruit juices, fortified8 oz300 mg
Tofu, prepared with calcium4 oz205 mg
Waffle, frozen, fortified2 pieces200 mg
Oatmeal, fortified1 packet140 mg
English muffin, fortified1 muffin100 mg
Cereal, fortified8 oz100-1,000 mg
OtherServing SizeEstimated Calcium*
Mac & cheese, frozen1 package325 mg
Pizza, cheese, frozen1 serving115 mg
Pudding, chocolate, prepared with 2% milk4 oz160 mg
Beans, baked, canned4 oz160 mg

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.

Download Acrobat Reader