Top Dairy Sources Of Calcium
1 cup milk
300 mg
1 cup yogurt
300 mg
1 ounce natural cheese
200 mg
1 cup cottage cheese
150 mg
1/2 cup instant pudding
150 mg
Top Nondairy Sources Of Calcium
3 ounces sardines (canned, with bones)
370 mg
1 cup fortified orange juice
300 mg
1 cup fortified soy milk
300 mg
3 ounces salmon (canned, with bones)
180 mg
4 ounces fortified tofu
150 mg
1/2 cup bok choy or turnip greens, cooked
80-100 mg
1 cup dried beans, cooked (lima, navy, kidney)
70-100 mg
1 ounce almonds
66 mg
1/4 cup figs
53 mg