A Guide To Calcium-Rich Foods - National Osteoporosis Foundation Foods High In Vitamin C Mayo Clinic

A Guide to Calcium-Rich Foods - National Osteoporosis Foundation

Hallo, meet again, this time will explain about foods high in vitamin c mayo clinic A Guide to Calcium-Rich Foods - National Osteoporosis Foundation see in full

We all know that milk is a great source of calcium, but you may be surprised by all the different foods you can work into your diet to reach your daily recommended amount of calcium. Use the guide below to get ideas of additional calcium-rich foods to add to your weekly shopping list.

Produce	Serving Size	Estimated Calcium*
Collard greens, cooked	1 cup	266 mg
Broccoli rabe, cooked	1 cup	100 mg
Kale, cooked	1 cup	179 mg
Soybeans, cooked	1 cup	175 mg
Bok Choy, cooked	1 cup	160 mg
Figs, dried	2 figs	65 mg
Broccoli, fresh, cooked	1 cup	60 mg
Oranges	1 whole	55 mg
Seafood	Serving Size	Estimated Calcium*
Sardines, canned with bones	3 oz	325 mg
Salmon, canned with bones	3 oz	180 mg
Shrimp, canned	3 oz	125 mg
Dairy	Serving Size	Estimated Calcium*
Ricotta, part-skim	4 oz	335 mg
Yogurt, plain, low-fat	6 oz	310 mg
Milk, skim, low-fat, whole	8 oz	300 mg
Yogurt with fruit, low-fat	6 oz	260 mg
Mozzarella, part-skim	1 oz	210 mg
Cheddar	1 oz	205 mg
Yogurt, Greek	6 oz	200 mg
American Cheese	1 oz	195 mg
Feta Cheese	4 oz	140 mg
Cottage Cheese, 2%	4 oz	105 mg
Frozen yogurt, vanilla	8 oz	105 mg
Ice Cream, vanilla	8 oz	85 mg
Parmesan	1 tbsp	55 mg
Fortified Food	Serving Size	Estimated Calcium*
Almond milk, rice milk or soy milk, fortified	8 oz	300 mg
Orange juice and other fruit juices, fortified	8 oz	300 mg
Tofu, prepared with calcium	4 oz	205 mg
Waffle, frozen, fortified	2 pieces	200 mg
Oatmeal, fortified	1 packet	140 mg
English muffin, fortified	1 muffin	100 mg
Cereal, fortified	8 oz	100-1,000 mg
Other	Serving Size	Estimated Calcium*
Mac & cheese, frozen	1 package	325 mg
Pizza, cheese, frozen	1 serving	115 mg
Pudding, chocolate, prepared with 2% milk	4 oz	160 mg
Beans, baked, canned	4 oz	160 mg

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.

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