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