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Best for Bones Food

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List of Foods with Calcium & Vitamin D

Quick Fact!

How much is an ounce?
Processed cheese slices How much do you need to eat to get an ounce of cheese or cereal?
1 ounce =

  • 1 slice of cheese, single-wrapped
  • 1 cup of cereal
  • 20-25 almonds

For strong bones, girls need plenty of calcium and vitamin D and lots of physical activity every day.

The amount of calcium in a food may be a little more or a little less than what is listed on this chart. This is because different brands sometimes have slightly different ingredients. Check the food label to see how much calcium is in the food.

Aim for 1,300 milligrams or 130% of the % Daily Value (%DV) every day. Add it up!

 

Sources of Calcium*


 

*Foods with the Star. icon in front of them may also be fortified with vitamin D. Check the label!

FoodPortionMilligrams
Milk
Star. Fat free1 cup306
Star. Lactose reduced, fat free1 cup300
Star. 1% low fat1 cup290
Yogurt
Star. Plain, fat free8 ounces452
Star. Fruit, low fat8 ounces343
Star. Frozen yogurt, vanilla, soft serve1/2 cup103
Cheese
Star. Pasteurized process Swiss2 ounces438
Ricotta, part skim1/2 cup335
Pasteurized process American2 ounces323
Mozzarella, part skim1.5 ounces311
Fortified foods
Star. Soy drink with added calcium1 cup368
Star. Orange juice with added calcium1 cup300
Star. Tofu with added calcium1/2 cup253
Star. Cereal with added calcium1 ounce236-1043
Star. Cereal bar with added calcium1 bar200
Bread with added calcium1 slice100
Whole-grain tortilla with added calcium1 tortilla40
Vegetables
Collards, cooked from frozen1/2 cup178
Kale, cooked from frozen1/2 cup90
Bok choy, cooked from fresh1/2 cup79
Broccoli, cooked or fresh1 cup61
Other foods
Soybeans, green, cooked1/2 cup130
White beans, canned1/2 cup96
Almonds, dry roasted1 ounce75

Content last updated September 2009

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at the U.S. Department of Health and Human Services.