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Food Summaries
Mineral Nutrition

Calcium Foods Summary
Calcium Nutrition
by Vaughn Aubuchon

Which foods have the highest levels of calcium?

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.

30

100

60

30

80

80

30

.
High Calcium Foods Summary Table
USDA
NDB Ref. #

  Food

From the USDA Nutrient Database
Calcium per measure
mgs.
Weight in grams

Common measure

-

.
DAIRY

 -

 -

 -

1095

Milk, canned, condensed, sweetened

869

306

1 cup

1164

Cheese sauce, prepared from recipe

756

243

1 cup

1097

Milk, canned, evaporated, nonfat

742

256

1 cup

1037

Cheese, ricotta, part skim milk

669

246

1 cup

1096

Milk, canned, evaporated, without added vitamin A

658

252

1 cup

1036

Cheese, ricotta, whole milk

509

246

1 cup

1111

Milk shakes, thick vanilla

457

313

11 fl oz.

1118

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

452

227

8 oz.

1117

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

415

227

8 oz.

1110

Milk shakes, thick chocolate

396

300

10.6 fl oz.

14316

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

384

265

1 cup

14310

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

371

265

1 cup

1121

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

345

227

8 oz.

1057

Eggnog

330

254

1 cup

1085

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

301

245

1 cup

14177

Chocolate-flavor beverage mix, powder, prepared with milk

301

266

1 cup

1082

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

300

244

1 cup

1079

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

298
244

1 cup

6166

Sauce, homemade, white, medium

295
250

1 cup

1077

Milk, fluid, 3.25% milkfat

290
244

1 cup

1104

Milk, chocolate, fluid, commercial, lowfat

288
250

1 cup

1103

Milk, chocolate, fluid, commercial, reduced fat

285
250

1 cup

1088

Milk, buttermilk, fluid, cultured, lowfat

284
245

1 cup

1092

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

283
23

1/3 cup

1102

Milk, chocolate, fluid, commercial,

280
250

1 cup

1116

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

275
227

8 oz.

1040

Cheese, swiss

272
28.35

1 oz.

1044

Cheese, pasteurized process, swiss, with di sodium phosphate

219
28.35

1 oz.

1035

Cheese, provolone

214
28.35

1 oz.

1029

Cheese, mozzarella, part skim milk, low moisture

207
28.35

1 oz.

1009

Cheese, cheddar

204
28.35

1 oz.

1030

Cheese, muenster

203
28.35

1 oz.

-

.
GRAINS

 

 

 

20025

Cornmeal, self-rising, degermed, enriched, yellow

483

138

1 cup

20082

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

423

125

1 cup

18031

Bread, indian (Navajo) fry

373

160

10-1/2" bread

8262

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

310

55

1 cup

8077

Cereals ready-to-eat, GENERAL MILLS, TOTAL

258
30

3/4 cup

8247

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

238
55

1 cup

18016

Biscuits, plain or buttermilk, prepared from recipe

237
10

1 4" biscuit

8246

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

237
30

1-1/3 cup

18031

Bread, indian (navajo) fry

210
90

5" bread

-

.
VEGETABLES

 

 

 

11164

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

357

170

1 cup

9310

Rhubarb, frozen, cooked, with sugar

348

240

1 cup

11373

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

292
245

1 cup

11464

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

277
190

1 cup

11461

Spinach, canned, drained solids

272
214

1 cup

11451

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

261
180

1 cup

11575

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

249
164

1 cup

11458

Spinach, cooked, boiled, drained, without salt

245
180

1 cup

11658

Spinach souffle, home-prepared

230
136

1 cup

11162

Collards, cooked, boiled, drained, without salt

226
190

1 cup

11192

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

211
165

1 cup

11385

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

203
245

1 cup

-

.
FAST FOODS

 

 

 

14347

Shake, fast food, vanilla

406

333

16 fl oz.

14346

Shake, fast food, chocolate

376

333

16 fl oz.

21082

Fast foods, taco, beef

339

263

1 large

18370

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

339

4.6

1 tsp

19087

Sweets, candies, confectioner's coating, white

338

170

1 cup

21074

Fast foods, enchilada, with cheese

324

163

1 enchilada

1078

Fast foods, nachos, with cheese

272
113

6-8 nachos

21092

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

233
55

1 sandwich

21094

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

224
160

1 sandwich

21082

Fast foods, taco, beef

221
171

1 small

21088

Tostada with guacamole

211
130.5

1 tostada

21033

Fast foods, sundae, hot fudge

207
158

1 sundae

21098

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

206
219

1 sandwich

-

.
FISH

 

 

 

15088

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

325

85.05

3 oz.

-

.
OTHER

 

 

 

18369

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

270
4.6

1 tsp.

18371

Leavening agents, baking powder, low-sodium

217
5

1 tsp.

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

50

240 - 450

45

45

70


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Daily Recommended Values
Body Chemistry Balance
Nutritional
Element
Recommended Daily Allowance
from foods
milligrams
Not to Exceed As Supplements
Daily Maximum (
FDA*)
milligrams

Calcium (Ca):

Magnesium (Mg):

Potassium (K):

Sodium (Na):

1,000 mg

400 mg

3,500

1,000 mg
3,200 mg

600 mg

975 mg - ??

140 mg

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

150

150



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Vaughn's Other
Dietary MINERAL Related Pages

* Calcium Foods

*
Magnesium Foods

* Mineral RDAs

*
Potassium Foods




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Vaughn Aubuchon
Vaughn's Summaries
©2006, 2008 Vaughn Aubuchon
www.vaughns-1-pagers.com
All Rights Reserved

This Vaughns Calcium Nutrition Chart
was last updated on 2014-08-07.