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BC Dairy Association

Be sure to try the Calcium Calculator™ online or download the brochure to find out how your calcium intake compares to recommendations and to plan improvements if needed.

Here is a chart with the amount of calcium in calcium-rich foods:

AMOUNT OF CALCIUM CALCIUM-RICH FOODS PORTION SIZE
   50 mg

Black beans, Lima beans, Lentils—cooked

1 cup or 250 mL

Bread

2 slices or 70 g

Broccoli

3/4 cup or 175 mL

Gai lan, Mustard greens

1/2 cup or 125 mL

Hummus

1/2 cup or 125 mL

Orange—fruit, not juice

1 medium

75 mg

Almonds

1/4 cup or 60 mL

Bok choy, Kale, Rapini, Okra—cooked

1/2 cup or 125 mL

Chickpeas, Kidney beans, Pinto beans, Romano beans—cooked

1 cup or 250 mL

Cottage cheese—regular or low fat

1/2 cup or 125 mL

Dessert tofu

100 g

Ice cream, Frozen yogurt

1/2 cup or 125 mL

Parmesan cheese

1 Tbsp or 15 mL

150 mg

Baked beans, Soybeans, White beans—cooked

1 cup or 250 mL

Blackstrap molasses

1 Tbsp or 15 mL

Collards—cooked

1/2 cup or 125 mL

Cheese—soft and sefi-soft such as Blue, Feta, Mozzarella

25 g

Pancake or Waffle

1 large or 2 small

Pudding—made with milk

1/2 cup or 125 mL

Tofu—made with calcium

100 g

200 mg

Cheese—firm such as Cheddar, Swiss, Gouda

25 g

Cheese—processed

2 slices, 21 g each

Salmon—canned with boness

1/3 can

Sardines—canned with bones

1/2 can

Soup—made with milk

1 cup or 250 mL

Yogurt, fruitflavoured—regulare or low fat*

3/4 cup or 175 mL

300 mg

Milk—skim, 1%, 2%, whole, buttermilk, chocolate, flavoured*

1 cup or 250 mL

Calcium-fortified beverages such as Soy, Rice, Orange juice

1 cup or 250 mL

Skim milk powder

1/3 cup or 75 mL

Yogurt—plain, regular or low fat*

3/4 cup or 175 mL

*add 100 mg for each portion of calcium-enriched milk or yogurt

 

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