Calcium Rich Foods | Osteoporosis Canada Food Sources Of Vitamin C Dietitians Of Canada

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Buttermilk 1 cup/250mL 186 mg Food Product – 250 to 300+ mg CaFortified orange juice 1 cup/250mL 300 mg Food Product – 250 to 300+ mg CaFortified almond, rice or soy beverage 1 cup/250mL 300 mg** Food Product – 250 to 300+ mg CaMilk – whole, 2%, 1%, skim, chocolate 1 cup/250mL 300 mg*** Food Product – 250 to 300+ mg CaMilk, evaporated 1/2 cup/125 mL 367 mg Food Product – 250 to 300+ mg CaMilk – powder, dry 1/3 cup/75 mL 270 mg Food Product – 250 to 300+ mg CaYogurt – plain, 1-2% M.F. 3/4 cup/175 mL 332 mg Food Product – 250 to 300+ mg CaAlmonds, dry roast 1/2 cup/125 mL 186 mg Food Product – 160 to 249 mg CaBeans – white, canned 1 cup/250 mL 191 mg Food Product – 160 to 249 mg CaCheese – Blue, Brick, Cheddar, Edam, Gouda, Gruyere, Swiss 1 ¼”/3 cm cube 245 mg Food Product – 160 to 249 mg CaCheese – Mozzarella 1 ¼”/3 cm cube 200 mg Food Product – 160 to 249 mg CaDrinkable yogurt 4/5 cup/200 mL 191 mg Food Product – 160 to 249 mg CaFrozen yogurt, vanilla 1 cup/250 mL 218 mg Food Product – 160 to 249 mg CaFruit-flavoured yogurt 3/4 cup/175 mL 200 mg Food Product – 160 to 249 mg CaIce cream cone, vanilla, soft serve 1 232 mg Food Product – 160 to 249 mg CaKefir (fermented milk drink) – plain 3/4 cup/175 mL 187 mg Food Product – 160 to 249 mg CaMolasses, blackstrap 1 Tbsp/15 mL 180 mg Food Product – 160 to 249 mg CaSalmon, with bones – canned 1/2 can/105 g 240 mg Food Product – 160 to 249 mg CaSardines, with bones 1/2 can/55 g 200 mg Food Product – 160 to 249 mg CaSoybeans, cooked 1 cup/250 mL 170 mg Food Product – 160 to 249 mg CaBeans – baked, with pork, canned 1 cup/250 mL 129 mg Food Product – 125 to 159 mg CaBeans – navy, soaked, drained, cooked 1 cup/250 mL 126 mg Food Product – 125 to 159 mg CaCollard greens – cooked 1/2 cup/125 mL 133 mg Food Product – 125 to 159 mg CaCottage cheese, 1 or 2% 1 cup/250 mL 150 mg Food Product – 125 to 159 mg CaFigs, dried 10 150 mg Food Product – 125 to 159 mg CaInstant oatmeal, calcium added 1 pouch/32 g 150 mg Food Product – 125 to 159 mg CaSoy flour 1/2 cup/125 mL 127 mg Food Product – 125 to 159 mg CaTofu, regular – with calcium sulfate 3 oz/84 g 130 mg Food Product – 125 to 159 mg CaBeans – baked, plain 1 cup/250 mL 86 mg Food Product – 75 to 124 mg CaBeans – great northern, soaked, drained, cooked 1 cup/250 mL 120 mg Food Product – 75 to 124 mg CaBeans – pinto, soaked, drained, cooked 1 cup/250 mL 79 mg Food Product – 75 to 124 mg CaBeet greens – cooked 1/2 cup/125 mL 82 mg Food Product – 75 to 124 mg CaBok choy, Pak-choi – cooked 1/2 cup/125 mL 84 mg Food Product – 75 to 124 mg CaBread, white 2 slices 106 mg Food Product – 75 to 124 mg CaChickpeas (garbanzo beans) 1 cup/250 mL 77 mg Food Product – 75 to 124 mg CaChili con carne, with beans – canned 1 cup/250 mL 84 mg Food Product – 75 to 124 mg CaCottage cheese – 2%, 1% 1/2 cup/125 mL 75 mg Food Product – 75 to 124 mg CaDessert tofu 1/2 cup/100 g 75 mg Food Product – 75 to 124 mg CaOkra – frozen, cooked 1/2 cup/125 mL 89 mg Food Product – 75 to 124 mg CaProcessed cheese slices, thin 1 115 mg Food Product – 75 to 124 mg CaTurnip greens – frozen, cooked 1/2 cup/125 mL 104 mg Food Product – 75 to 124 mg CaArtichoke – cooked 1 medium 54 mg Food Product – under 75 mg CaBeans, snap – fresh or frozen, cooked 1/2 cup/125 mL 33 mg Food Product – under 75 mg CaBroccoli – cooked 1/2 cup/125 mL 33 mg Food Product – under 75 mg CaChinese broccoli (gai lan) – cooked 1/2 cup/125 mL 46 mg Food Product – under 75 mg CaDandelion greens – cooked 1/2 cup/125 mL 74 mg Food Product – under 75 mg CaEdamame (East Asian dish, baby soybeans in the pod) 1/2 cup/125 mL 52 mg Food Product – under 75 mg CaFireweed leaves, raw 1/2 cup/125 mL 52 mg Food Product – under 75 mg CaGrapefruit, pink or red 1/2 27 mg Food Product – under 75 mg CaHummus 1/2 cup/125 mL 50 mg Food Product – under 75 mg CaKale – cooked 1/2 cup/125 mL 49 mg Food Product – under 75 mg CaKiwifruit 1 26 mg Food Product – under 75 mg CaMustard greens – cooked 1/2 cup/125 mL 55 mg Food Product – under 75 mg CaOrange 1 medium 50 mg Food Product – under 75 mg CaParmesan cheese, grated 1 Tbsp/15 mL 70 mg Food Product – under 75 mg CaRutabaga (yellow turnip) – cooked 1/2 cup/125 mL 43 mg Food Product – under 75 mg CaSeaweed (agar) – dried 1/2 cup/125 mL 35 mg Food Product – under 75 mg CaSnow peas – cooked 1/2 cup/125 mL 36 mg Food Product – under 75 mg CaSquash (acorn, butternut) – cooked 1/2 cup/125 mL 44 mg Food Product – under 75 mg Ca

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