Calcium Nutrition

Food Summaries

The following list summarizes selected foods containing high levels of calcium, as measured by the United States Department of Agriculture.


Those who need to increase their calcium intake can select foods from this high calcium food summary list. It is not necessary to take calcium supplements, to achieve a high level of calcium nutrition.

Food

Common measure

.
DAIRY

Milk, canned, condensed, sweetened

869

1 cup

Cheese sauce, prepared from recipe

756

1 cup

Milk, canned, evaporated, nonfat

742

1 cup

Cheese, ricotta, part skim milk

669

1 cup

Milk, canned, evaporated, without added vitamin A

658

1 cup

Cheese, ricotta, whole milk

509

1 cup

Milk shakes, thick vanilla

457

11 fl oz

Yogurt, plain, skim milk, 13 grams protein per 8 ounce

452

8-oz container

Yogurt, plain, low fat, 12 grams protein per 8 ounce

415

8-oz container

Milk shakes, thick chocolate

396

10.6 fl oz

Malted milk-flavor mix, chocolate, added nutrients, powder, prepared with milk

384

1 cup

Malted milk-flavor mix, natural, added nutrients, powder, prepared with milk

371

1 cup

Yogurt, fruit, low fat, 10 grams protein per 8 ounce

345

8-oz container

Eggnog

330

1 cup

Milk, nonfat, fluid, with added vitamin A (fat free or skim)

301

1 cup

Chocolate-flavor beverage mix, powder, prepared with milk

301

1 cup

Milk, lowfat, fluid, 1% milkfat, with added vitamin A

300

1 cup

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A

1 cup

Sauce, homemade, white, medium

1 cup

Milk, fluid, 3.25% milkfat

1 cup

Milk, chocolate, fluid, commercial, lowfat

1 cup

Milk, chocolate, fluid, commercial, reduced fat

1 cup

Milk, buttermilk, fluid, cultured, lowfat

1 cup

Milk, dry, nonfat, instant, with added vitamin A

1/3 cup

Milk, chocolate, fluid, commercial,

1 cup

Yogurt, plain, whole milk, 8 grams protein per 8 ounce

8-oz container

Cheese, swiss

1 oz

Cheese, pasteurized process, swiss, with di sodium phosphate

1 oz

Cheese, provolone

1 oz

Cheese, mozzarella, part skim milk, low moisture

1 oz

Cheese, cheddar

1 oz

Cheese, muenster

1 oz

.
GRAINS

Cornmeal, self-rising, degermed, enriched, yellow

483

1 cup

Wheat flour, white, all-purpose, self-rising, enriched

423

1 cup

Bread, indian (Navajo) fry

373

10-1/2" bread

Cereals ready-to-eat, GENERAL MILLS, BASIC 4

310

1 cup

Cereals ready-to-eat, GENERAL MILLS, TOTAL

3/4 cup

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

1 cup

Biscuits, plain or buttermilk, prepared from recipe

1 4" biscuit

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

1-1/3 cup

Bread, indian (navajo) fry

5" bread

.
VEGETABLES

Collards, frozen, chopped, cooked, boiled, drained, without salt

357

1 cup

Rhubarb, frozen, cooked, with sugar

348

1 cup

Potatoes, au gratin, home-prepared from recipe using butter

1 cup

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

1 cup

Spinach, canned, drained solids

1 cup

Soybeans, green, cooked, boiled, drained, without salt

1 cup

Turnip greens, frozen, cooked, boiled, drained, without salt

1 cup

Spinach, cooked, boiled, drained, without salt

1 cup

Spinach souffle, home-prepared

1 cup

Collards, cooked, boiled, drained, without salt

1 cup

Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt

1 cup

Potatoes, au gratin, dry mix, prepared with water, whole milk and butter

1 cup

.
FAST FOODS

Shake, fast food, vanilla

406

16 fl oz

Shake, fast food, chocolate

376

16 fl oz

Fast foods, taco, beef

339

1 large

Leavening agents, baking powder, double-acting, straight phosphate

339

1 tsp

Sweets, candies, confectioner's coating, white

338

1 cup

Fast foods, enchilada, with cheese

324

1 enchilada

Fast foods, nachos, with cheese

6-8 nachos

Fast foods, cheeseburger, regular, double patty, plain 1

1 sandwich

Fast foods, cheeseburger, regular, double patty and bun, plain

1 sandwich

Fast foods, taco, beef

1 small

Tostada with guacamole

1 tostada

Fast foods, sundae, hot fudge

1 sundae

Fast foods, cheeseburger, large, single patty, with condiments and vegetables

1 sandwich

.
FISH

Finfish, sardine, Atlantic, canned in oil, drained solids with bone

325

3 oz

.
OTHER

Leavening agents, baking powder, double-acting, sodium aluminum sulfate

1 tsp

Leavening agents, baking powder, low-sodium

1 tsp

50

380

60

60

90

This is a list of "basic foods". Source: USDA Nutrient Database for Standard Reference, Release 16

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Calcium (Ca):

Magnesium (Mg):

Potassium (K):

Sodium (Na):

I am an editor and summarizer, not a scientist.
The numbers shown above are the most common numbers to be found on the internet - they are statistically "strong". That is all I really know about them. It gives you a reference point for further comparisons, so that you can make up your own mind about what the numbers really should be.

150

240

250

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