Calcium Content in Common Foods

Lactose Intolerance

Calcium Content in Common Foods

Those who are lactose intolerant are sometimes concerned that they might not be getting enough calcium. The truth is, if you're eating a well-balanced diet you're probably getting plenty of calcium. Here's a handy guide to the calcium content in common foods. You can download this document in PDF format.

Need to know the calcium content in other foods? Use the USDA Nutritional Database to look up the nutritional content of any food.

Food	Serving	Calcium (in milligrams)
Yogurt, low-fat	1 cup	447
Soy milk, fortified	1 cup	400
Sesame seeds	0.25 cup	351
Fortified Cereal	1 cup	300
Fortified Orange Juice	1 cup	300
Cow's milk, 2%	1 cup	297
Spinach, boiled	1 cup	245
Collard greens, boiled	1 cup	226
Turnip greens, cooked	1 cup	197
Mozzarella cheese, part-skim	1 oz-wt	183
Soybeans, cooked	1 cup	180
Broccoli	1 cup	160
Waffle, fortified	1	150
Almonds	2 oz.	150
Navy Beans	1 cup	130
Spinach, cooked	1/2 cup	130
Black Beans	1 cup	120
Blackstrap molasses	2 tsp	118
Mustard greens, boiled	1 cup	104
Swiss chard, boiled	1 cup	102
Tofu, raw	4 oz-wt	100
Greens, mustard	1/2 cup	100
Greens, mustard	1/2 cup	100
Kale, boiled	1 cup	94
Kale, cooked	1/2 cup	90
Bok Choy	1/2 cup	80
Oysters	3 oz.	80
Broccoli, steamed	1 cup	75
Basil, dried, ground	2 tsp	63
Green beans, boiled	1 cup	58
Cinnamon, ground	2 tsp	56
Brussels sprouts, boiled	1 cup	56
Thyme, dried, ground	2 tsp	54
Oranges	1 each	52
Garlic	1 oz-wt	51
Corn Tortilla	1, 6 inch	50
Summer squash, cooked, slices	1 cup	49
Celery, raw	1 cup	48
Oregano, dried, ground	2 tsp	47
Cabbage, shredded, boiled	1 cup	47
Fennel, raw, sliced	1 cup	43
Romaine lettuce	2 cup	40
Tofu	1 cup	40
Mustard seeds	2 tsp	39
Dill weed	2 tsp	36
Asparagus, steamed	1 cup	36
Kelp	0.25 cup	34
Rosemary, dried	2 tsp	28
Crimini mushrooms	5 oz-wt	26