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Calcium in Foods 2020

January 26, 2020 @ 6:25 pm
posted by Dr Ginther

Take Control Naturally. 

Get your calcium in foods!

Chart of common foods high in Calcium in mg (adapted from the USDA website):

Milk (skim to whole)   8oz                                      300

Milk on cereal (often only 4 oz)                             150

Fairlife Milk (lactose free) 8 oz                              350

Regular Almond or Soy Milk  8 oz                         300

Fortified Almond Milk 8 oz                                     450

Yogurt (regular)  4 oz                                                200

Yogurt (Greek)  6 oz                                                   200

American cheese  1 oz slice                                     150

1 oz Swiss or Provolone                                           225

1 oz Cheddar or Mozzarella  or Colby                   200

8 oz (1 cup) Low-Fat Cottage cheese                   200

“Calcium Added” Orange Juice  8 oz                   300

1 cup cooked Collard greens                                   350

1 cup Black Eyed Peas                                               210

1 cup cooked Kale or Okra                                       175

3 oz Ocean Perch or Halibut                                     100

Fish Sandwich with Cheese                                      175

3 oz canned Sardines bone-in                                    375

½ cup Ice Cream                                                               75

1 oz Almonds                                                                      75

1 cup boiled Broccoli                                                         50

Double Cheeseburger with bun                                     300

Double Hamburger with bun                                            100

1 slice 14” Pepperoni & Cheese Pizza                               175

Egg, Cheese, Canadian Bacon, on English Muffin         250

Egg, Cheese, Bacon, Croissant                                           150

Nutri-Grain Cereal Bar                                                             200

Premier Protein 11 oz  /  160 cal  /  30 g protein                  500

Adora Organic Chocolate Calcium Supplement  30 cal  /  500
The full list of over 1200 food items is at www.ars.usda.gov/Services
Jay Ginther, MD

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