Dairy and Non-Dairy Food Sources of Calcium

Dairy Sources of Ca.
Ca mg. Serving
Yogurt, nonfat, plain 450 1 cup
Yogurt, lowfat, plain 400 1 cup
Yogurt, nonfat, fruit 300 1 cup
Parmesan cheese 336 1 oz.
Milk, lowfat 300 1 cup
Romano cheese 302 1 oz.
Cheddar cheese 200 1 oz.
Cottage cheese 155 1 cup
Non-dairy Sources
Soybeans, green, boiled 261 1 cup
Soybeans, green, raw 504 1 cup
Sardines 371 3 oz.
Orange juice, calcium-fortified 300 1 cup
Sesame seeds 280 1 oz.
Tofu 190 3 oz.
Salmon canned 180 3 oz.
Blackstrap molasses 172 1 tbsp.
Amaranth flour 150 1/2 cup
Cereal, calcium-fortified 100-200 1/2 cup


See other tables on Calcium Content in Nuts, Seeds, Vegetables, Legumes, and Fruit.

84 thoughts on “Dairy and Non-Dairy Food Sources of Calcium

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