Calcium Rich Foods
Food | Portion | Amount of calcium (mg) |
Milk | ||
Buttermilk | 1 cup | 285 |
Lactaid, low fat | 1 cup | 300 |
Low fat 2% | 1 cup | 297 |
Nonfat, instant | 1/4 cup | 292 |
Skim milk | 1 cup | 302 |
Whole milk | 1 cup | 290 |
Milkshake, vanilla | 11 oz | 450 |
Yogurt, plain | 1 cup | 415 |
Yogurt, fruit flavored, low fat | 1 cup | 314
|
Cheese | ||
Brie | 1 oz | 190 |
Cheddar | 1 oz | 204 |
Colby | 1 oz | 190 |
Cottage cheese | 1/2 cup | 63 |
Cream cheese | 1 oz | 20
|
Monterey Jack | 1 oz | 200 |
Mozzarella, part skim | 1 oz | 183
|
Parmesan | 1/4 cup | 338 |
Provolone | 1 oz | 210 |
Ricotta, part skim | 1/2 cup | 337 |
Romano | 1 oz | 260 |
Swiss | 1 oz | 272
|
Fish | ||
Oysters | 1 cup | 200 |
Vegetables/Fruits/Nuts | ||
Broccoli cooked | 1/2 cup | 70 |
Green collards | 1 cup | 148 |
Spinach, boiled | 1/2 cup | 122 |
Figs, dried | 10 | 269 |
Orange | med | 60 |
Almonds, dry roasted | 1 oz | 80 |
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Calcium Supplements
mg of Elemental Calcium per tablet | |
Calcium Carbonate | |
Generic Calcium Carbonate 650 mg | 250 mg |
Os-Cal 500 mg | 500 mg |
Os-Cal 250mg with vit. D | 250 mg |
Caltrate 600mg | 600 mg |
Nature Made Oyster Shell | 625 mg |
Tums (regular) | 200 mg |
Tums E-X | 300 mg |
Tums ULTRA | 400 mg |
Tums 500 mg (extra strength) | 500 mg |
AARP Calcium Carbonate 600mg | 600 mg |
Calcium Citrate | |
Citrical 950 mg | 200 mg |
Citrical caplets with vit. D | 315 mg |
Cirtacal Liquitab | 500 mg |
Calcium Phosphate | |
Posture 600 mg | 600 mg |
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