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| Calcium rich foods |
Usual serving size |
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| Milk and milk products |
| Milk (skim, 2%, 1%, whole or chocolate) |
1 cup / 250 ml |
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| Buttermilk |
1 cup / 250 ml + |
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| Cheese - Mozzarella |
1 1/4" / 3 cm cube |
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| Cheese - Cheddar, Edam, Gouda |
1 1/4" / 3 cm cube |
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| Yogurt - plain |
3/4 cup / 185 mL |
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| Milk - powder, dry |
1/3 cup / 75 mL |
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| Ice cream |
1/2 cup / 125 mL |
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| Cottage cheese - 2%, 1% |
1/2 cup / 125 mL |
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| Fish and other foods |
| Sardines, with bones |
1/2 can / 55 g |
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| Salmon, with bones - canned |
1/2 can / 105 g |
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| Fortified rice or soy beverage |
1 cup / 250 mL |
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| Fortified orange juice |
1 cup / 250 mL |
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| Molasses. blackstrap |
1 tbsp / 15 mL |
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| Sesame seeds |
1/2 cup / 125 mL |
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| Beans, baked |
1/2 cup / 125 mL |
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| Beans - cooked (kidney, lima) |
1 cup / 250 mL |
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| Soybeans - cooked |
1 cup / 250 mL |
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| Taco |
1 small |
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| Tofu - with calcium sulfate |
3 oz / 84 g |
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| Breads and cereals |
| Muffin - bran (homemade with milk) |
1 medium |
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| Bread - whole wheat |
2 slices |
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| Instant oatmeal, calcium added |
1 pouch / 32 g |
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| Fruits and vegetables |
| Broccoli - cooked |
3/4 cup / 185 mL |
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| Orange |
1 medium |
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| Banana |
1 medium |
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| Bok Choy |
1/2 cup / 125 mL |
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| Figs - dried |
10 |
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| Combination dishes |
| Lasagna - homemade |
1 cup / 250 mL |
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| Soup made with milk, such as cream of chicken, mushroom or celery |
1 cup / 250 mL |
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