| Foods Containing Vitamin D
| Milk |
1 cup |
100 |
| Fortified rice or soy beverage |
1 cup |
80 |
| Fortified orange juice |
1/2 cup |
45 |
| Fortified margarine |
2 tsp |
51 |
| Egg yolk |
1 |
25 |
| Herring or trout, cooked |
75 g |
156 |
| Mackerel, cooked |
75 g |
80 |
| Salmon,Atlantic, cooked |
75 g |
225 |
| Salmon, canned or cooked* |
75 g |
608 |
| Sardines,Atlantic, canned |
75 g |
70 |
| Sardines, Pacific, canned |
75 g |
360 |
| Tuna, canned, light or white |
75 g |
41 |
| Tuna, canned, yellowfin (albacore, ahi) |
75 g |
105 |
| Tuna, skipjack, cooked |
75 g |
381 |
| Tuna, bluefin, cooked |
75 g |
690 |
| * includes Chinook, Coho, Sockeye |
Food Sources of Calcium
| Dairy Foods |
Serving |
calcium (mg) |
| Milk, with added calcium |
1 cup |
430 |
| Milk, whole, 2%, 1% skim |
1 cup |
300 |
| Milk, evaporated |
1/2 cup |
367 |
| Cheese, hard |
50 gm |
360 (average)* |
| Processed cheese spread |
4 Tbsp |
348 |
| Cheese, processed slices |
50 gm |
276 |
| Cottage cheese, 1 or 2% |
2 cups |
310 |
| Cottage cheese, <0.1% |
2 cups |
156 |
| Yogurt, plain |
3/4 cup |
290 (average)* |
| Yogurt, fruit bottom |
3/4 cup |
233 (average)* |
| Frozen yogurt, soft serve |
1 cup |
218 |
| |
|
|
| *calcium content varies, check label |
|
|
| |
|
|
| Beans and Bean Products |
Serving |
calcium (mg) |
| Tofu, medium firm or firm, made with calcium sulphate |
150 gm |
347 |
| Tofu, firm, made with calcium sulphate and magnesium chloride |
150 gm |
234 |
| White beans |
3/4 cup |
119 |
| Navy beans |
3/4 cup |
93 |
| Black turtle beans |
3/4 cup |
75 |
| Pinto beans, chickpeas |
3/4 cup |
58 |
| |
|
|
| Nuts and Seeds |
Portion |
calcium (mg) |
| Tahini (sesame seed butter) |
2 Tbsp |
130 |
| Almonds, dry roast |
1/4 cup |
93 |
| Almond butter |
2 Tbsp |
88 |
| Sesame seed kernels, dried |
1/4 cup |
50 |
| |
|
|
| Meats, Fish, and Poultry |
Serving |
calcium (mg) |
| Sardines,Atlantic, canned with bones |
75 gm |
286 |
| Sardines, Pacific, canned with bones |
75 gm |
180 |
| Salmon, canned with bones |
75 gm |
208 |
| |
|
|
| Grains |
Serving |
calcium (mg) |
| Bannock |
1 med |
84 |
| Oats, instant, regular, no sugar added |
1 pouch |
165 |
| |
|
|
| Non Dairy Drinks |
Serving |
calcium (mg) |
| Fortified rice or soy beverage |
1 cup |
319** |
| Orange juice fortified with calcium and vitamin D |
1/2 cup |
165 |
| Regular soy beverage |
1 cup |
110 |
| **added calcium sometimes settles at the bottom of the container; shake well before drinking |
| |
| Vegetables (all measures for cooked vegetables) |
Serving |
calcium (mg) |
| Turnip greens |
1/2 cup |
104 |
| Chinese cabbage/bok choy |
1/2 cup |
84 |
| Okra, frozen |
1/2 cup |
65 |
| Mustard greens |
1/2 cup |
55 |
| Kale |
1/2 cup |
49 |
| Chinese broccoli (gai lan) |
1/2 cup |
46 |
| Rutabaga |
1/2 cup |
43 |
| Broccoli |
1/2 cup |
33 |
| |
|
|
| Fruit |
Serving |
calcium (mg) |
| Orange |
1 med |
52 |
| |
|
|
| |
|
|
| Other |
Serving |
calcium (mg) |
| Brown sugar |
1 cup |
198 |
| Blackstrap molasses |
1 Tbsp |
179 |
| Regular molasses |
1 Tbsp |
44 |
| |
|
|
| Asian Foods |
Serving |
calcium (mg) |
| Dried fish, smelt |
35 gm |
560 |
| Soy bean curd slab, semisoft |
100 gm |
308 |
| Daylily flower |
100 gm |
303 |
| Sea cucumber, fresh |
100 gm |
285 |
| Soy bean milk film, stick shape |
100 gm |
77 |
| Seaweed, Wakame, raw |
1/2 cup |
63 |
| Seaweed, dry (agar) |
1/2 cup |
50 |
| Fat-choy, dried |
1/4 cup |
50 |
| Soy bean milk film, dried |
100 gm |
48 |
| Boiled bone soup |
1/2 cup |
negligible |
| |
|
|
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