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 |