Calcium "Rich" Foods (Osteoporosis)
| Recommended Daily Dosage = 1000 to 1500 mg per day |
| Food |
Serving Size |
Calcium/Serving |
| Dairy Products: |
| Milk (skim, 1%, 2%, whole) |
1 cup |
290 - 300 |
| Swiss cheese |
1 slice |
250 - 270 |
| Yogurt |
1 cup |
240 - 400 |
| American cheese |
1 slice |
165 - 200 |
| Ice cream |
1/2 cup |
90 - 100 |
| Cottage cheese |
1/2 cup |
80 - 100 |
| Parmesian cheese |
1 Tbsp |
70 |
| Powdered nonfat milk |
1 tsp |
50 |
| Other: |
| Sardines in oil with bones |
3 oz |
370 |
| Canned salmon with bones |
3 oz |
170 - 210 |
| Broccoli |
1 cup |
160 - 180 |
| Soybean curd |
4 oz |
145 - 155 |
| Turnip greens |
1/2 cup cooked |
100 - 125 |
| Kale |
1/2 cup cooked |
90 - 100 |
| Corn bread |
1-1/2 inch square |
80 - 90 |
| Egg |
1 medium |
55 |
Calcium fortified foods
(bread, cereal, fruit juices) |
1 serving |
160 |