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Appendix 11. Food Sources of Calcium
Table A11-1. Calcium: Food Sources Ranked by Amounts of Calcium and Energy per Standard Food Portions and per 100 Grams of Foods
| Food | Standard Portion Size | Calories in Standard Portiona | Calcium in Standard Portion (mg)a | Calories per 100 gramsa | Calcium per 100 grams (mg)a |
|---|---|---|---|---|---|
| Fortified ready-to-eat cereals (various)b | ¾-1¼ cup | 70-197 | 137-1,000 | 234-394 | 455-3,333 |
| Pasteurized processed American cheese | 2 ounces | 210 | 593 | 371 | 1,045 |
| Parmesan cheese, hard | 1.5 ounces | 167 | 503 | 392 | 1,184 |
| Plain yogurt, nonfat | 8 ounces | 127 | 452 | 56 | 199 |
| Romano cheese | 1.5 ounces | 165 | 452 | 387 | 1,064 |
| Almond milk (all flavors)b | 1 cup | 91-120 | 451 | 38-50 | 188 |
| Pasteurized processed Swiss cheese | 2 ounces | 189 | 438 | 334 | 772 |
| Tofu, raw, regular, prepared with calcium sulfate | ½ cup | 94 | 434 | 76 | 350 |
| Gruyere cheese | 1.5 ounces | 176 | 430 | 413 | 1,011 |
| Plain yogurt, low-fat | 8 ounces | 143 | 415 | 63 | 183 |
| Vanilla yogurt, low-fat | 8 ounces | 193 | 388 | 85 | 171 |
| Pasteurized processed American cheese food | 2 ounces | 187 | 387 | 330 | 682 |
| Fruit yogurt, low-fat | 8 ounces | 238 | 383 | 105 | 169 |
| Orange juice, calcium fortifiedb | 1 cup | 117 | 349 | 47 | 140 |
| Soymilk (all flavors)b | 1 cup | 109 | 340 | 45 | 140 |
| Ricotta cheese, part skim | ½ cup | 171 | 337 | 138 | 272 |
| Swiss cheese | 1.5 ounces | 162 | 336 | 380 | 791 |
| Evaporated milk | ½ cup | 170 | 329 | 135 | 261 |
| Sardines, canned in oil, drained | 3 ounces | 177 | 325 | 208 | 382 |
| Provolone cheese | 1.5 ounces | 149 | 321 | 351 | 756 |
| Monterey cheese | 1.5 ounces | 159 | 317 | 373 | 746 |
| Mustard spinach (tendergreen), raw | 1 cup | 33 | 315 | 22 | 210 |
| Muenster cheese | 1.5 ounces | 156 | 305 | 368 | 717 |
| Low-fat milk (1%) | 1 cup | 102 | 305 | 42 | 125 |
| Mozzarella cheese, part-skim | 1.5 ounces | 128 | 304 | 301 | 716 |
| Skim milk (nonfat) | 1 cup | 83 | 299 | 34 | 122 |
| Reduced fat milk (2%) | 1 cup | 122 | 293 | 50 | 120 |
| Colby cheese | 1.5 ounces | 167 | 291 | 394 | 685 |
| Low-fat chocolate milk (1%) | 1 cup | 178 | 290 | 71 | 116 |
| Cheddar cheese | 1.5 ounces | 173 | 287 | 406 | 675 |
| Rice drinkb | 1 cup | 113 | 283 | 47 | 118 |
| Whole buttermilk | 1 cup | 152 | 282 | 62 | 115 |
| Whole chocolate milk | 1 cup | 208 | 280 | 83 | 112 |
| Whole milk | 1 cup | 149 | 276 | 61 | 113 |
| Reduced fat chocolate milk (2%) | 1 cup | 190 | 273 | 76 | 109 |
| Ricotta cheese, whole milk | ½ cup | 216 | 257 | 174 | 207 |
aSource: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
bCalcium fortified.