Convertion Table
Serving | Calcium (mg) | |
---|---|---|
Dairy Foods | ||
Milk, whole, 2%, 1% skim | 1 cup | 291-324 |
Milk, evaporated | 1/2 cup | 367 |
Organic Milk Calcium | 1 Tablet | 250 |
Buttermilk | 1 cup | 300-370 |
Kefir | 1 cup | 267 |
Cheese, hard | 50 g | 370 (average)* |
Processed cheese spread | 4 Tbsp | 348 |
Cheese, processed slices | 50 g | 276 |
Cottage cheese, 1 or 2% | 1 cup | 156 |
Cottage cheese, < 0.1% | 1 cup | 51 |
Pudding or custard made with milk | 1/2 cup | 150 |
Yogurt, plain | 3/4 cup | 290 (average)* |
Yogurt, fruit bottom | 3/4 cup | 233 (average)* |
Frozen yogurt, soft serve | 1/2 cup | 110 |
Ice cream | 1/2 cup | 97 |
*calcium content varies, check label |
Beans and Bean Products | ||
Tofu, medium firm or firm, made with calcium sulphate | 150 g | 347 |
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride | 150 g | 234 |
White beans | 3/4 cup | 119 |
Navy beans | 3/4 cup | 93 |
Black turtle beans | 3/4 cup | 75 |
Pinto beans, chickpeas | 3/4 cup | 58 |
Nuts and Seeds | ||
Tahini (sesame seed butter) | 2 Tbsp | 130 |
Almonds, dry roast | 1/4 cup | 93 |
Almond butter | 2 Tbsp | 88 |
Sesame seed kernels, dried | 1/4 cup | 50 |
Grains | ||
Bannock | 1 med (37g) | 84 |
Oats, instant, regular, no sugar added | 1 pouch | 82 |
Non Dairy Drinks | ||
Fortified rice or soy beverage | 1 cup | 319 ** |
Orange juice fortified with calcium and vitamin D | 1/2 cup | 185 |
Regular soy beverage | 1 cup | 98 |
Vegetables (all measures for cooked vegetables) | ||
Turnip greens | 1/2 cup | 104 |
Chinese cabbage/bokchoy | 1/2 cup | 84 |
Okra | 1/2 cup | 65 |
Mustard greens | 1/2 cup | 55 |
Kale | 1/2 cup | 49 |
Chinese broccoli/gailan | 1/2 cup | 46 |
Broccoli | 1/2 cup | 33 |
Fruit | ||
Orange | 1 med | 52 |
Other | ||
Blackstrap molasses | 1 Tbsp | 179 |
Asian Foods | ||
Dried fish, smelt | 35 g | 560 |
Daylily flower | 100 g | 301 |
Tempeh, cooked | 100 g | 96 |
Fat choy (black moss), dried | 10 g | 88-122 |
Soy bean curd slab, semisoft | 100 g | 308 |
Soybean milk film, stick shape | 100 g | 77 |
Seaweed, Wakame, raw | 1/2 cup | 63 |
Seaweed, dry (agar) | 1/2 cup | 50 |