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Calcium Rich Foods Reference Table
| Calcium Rich Food
| Recommended Serving
Size
|
| Breads, Cereals, and Other Grain
Products
|
| English Muffin, plain with raisins
| 1
|
| Muffin, bran
| 1 medium
|
| Oatmeal, instant, fortified, prepared
| 2/3 cup
|
| Pancakes, plain, fruit, buckwheat, or whole-wheat
| 2 4-inch pancakes
|
| - Waffles:
|
| Bran, cornmeal or fruit
| 2 4-inch squares
|
| Plain
| 2 4-inch squares
|
| Vegetables
|
| Broccoli, cooked
| 1/2 cup
|
| Spinach, cooked
| 1/2 cup
|
| Turnip greens, cooked
| 1/2 cup
|
| Meat, poultry, fish and
alternatesFish and Seafood
|
| Mackerel, canned, drained
| 3 ounces
|
| Ocean perch, baked or broiled
| 3 ounces
|
| Salmon, canned, drained
| 3 ounces
|
| Dry Beans, Peas, and Lentils
|
| Tofu (bean curd)
| 1/2 cup cubed
|
| Milk, cheese, and yogurt
|
| - Cheese, natural:
|
| Blue, brick, camembert, feta, gouda, monterey,
mozzarella, muenster, provolone, or roquefort
| 1 ounce
|
| Gruyere or swiss
| 1 ounce
|
| Parmesan (hard) or romano
| 1 ounce
|
| Cheese, process, cheddar or swiss
| 3/4 ounce
|
| Cheese, ricotta
| 1/2 cup
|
| Ice cream or ice milk, soft-serve
| 1/2 cup
|
| - Milk
|
| Buttermilk
| 1 cup
|
| Chocolate
| 1 cup
|
| Dry, nonfat, reconstituted
| 1 cup
|
| Evaporated, whole or skim, diluted
| 1 cup
|
| Lowfat or skim
| 1 cup
|
| Whole
| 1 cup
|
| - Yogurt
|
| Flavored or fruit, made with whole or lowfat milk
| 8 ounces
|
| Frozen
| 8 ounces
|
| - Plain
|
| made with whole milk
| 8 ounces
|
| made with lowfat or nonfat milk
| 8 ounces
|
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