The charts below list the amount of calcium found in a serving of select foods according to three different sources. Each chart presents the absolute calcium content of various foods, listed from highest to lowest, without qualifying the body's ability to use the calcium from those foods. All totals are approximate, as calcium content may vary slightly depending on the particular brand or method of preparation.
C. Frank Greer. M.D. and Nancy Krebs, M.D., "Optimizing Bone Health and Calcium Intakes of Infants, Children, and Adolescents," Pediatrics 117:578-585
Food
Serving Size
Calcium Content (mg)
Number of Servings to Equal Calcium Content in 1 Cup of Low-Fat Milk
1. Calcium-fortified soy milk
1 cup (240 mL)
200 - 500
0.5 - 1.3
2. Cheese, ricotta, part skim milk
1/2 cup (124 g)
337
0.7
3. Collards, cooked, boiled, drained
1 cup, chopped (190 g)
266
1.0
4. Whole milk
1 cup (244 g)
246
1.0
5. Salmon, sockeye canned, drained, with bones
3 ounces (85 g)
203
1.3
6. Baked beans, canned
1 cup (253 g)
127
2.1
7. Frozen yogurt, vanilla, soft serve
1/2 cup (72 g)
103
2.6
8. Tomatoes, canned, stewed
1 cup (255 g)
87
3.0
9. Instant oatmeal, fortified, plain, prepared with water
1/2 cup (117 g)
65
4.1
10. Broccoli, cooked
1 cup, chopped (156 g)
62
4.3
Source: Frank Greer and Nancy Krebs "Optimizing Bone Health and Calcium Intakes of Infants, Children, and Adolescents," Pediatrics 117:578-585, Feb. 2006
