Anna Delany
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Not everyone likes to eat or can eat dairy products. Use this table to determine good sources of calcium from both dairy and non-dairy foods.
| Food | Calcium (mg) |
|---|---|
| Milk, 1 cup, 8 fl oz. | 300 |
| Cheese | |
| Blue, 1 oz | 150 |
| Brie, 1 oz | 50 |
| Cheddar, 1 oz | 200 |
| Cottage, 1 oz | 20 |
| Feta, 1 oz | 140 |
| Swiss, 1 oz | 270 |
| Yogurt, fruit flavored, 1 cup, 8 oz. | 250 |
| Green leafy vegetables | |
| Broccoli, 1 cup | 100 |
| Collards, cooked, 1 cup | 150 |
| Spinach, cooked, 1/2 cup | 120 |
| Tofu (processed with calcium), average all brands, 3 oz | 150 |
| Orange juice (fortified), 8 fl. oz, average all brands | 300 |
| Nuts and seeds | |
| Almonds, 1/2 oz | 40 |
| Cashews, 1/2 oz | 5 |
| Peanuts, raw, 1/2 oz | 25 |
| Sesame seeds, 1 Tbsp | 88 |
| Sunflower seeds, 1 oz | 30 |
| Fish and seafood | |
| Salmon with bones (canned), 3 oz | 90 |
| Sardines with bones, 3 oz | 90 |
| Mussels/Oysters, 4 oz | 95 |
Last updated: June 6th, 2005
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