Low-Fat, High-Calcium Foods |
Low-Fat Milk and Dairy Products |
Milligrams of Calcium (approximate) |
| |
Milk, low-fat, 2 percent (8 oz) |
297 |
|
Low-fat, 1 percent (8 oz) |
300 |
|
Low-fat, chocolate, 1-2 percent (8 oz) |
284 |
| |
Skim (8 oz) |
302 |
|
Buttermilk (8 oz) |
285 |
| Yogurt, plain, low-fat (8 oz) |
415 |
|
Flavored, low-fat (vanilla, lemon) (8 oz) |
389 |
| Ice milk, hardened (1/2 cup) |
88 |
|
Soft |
137 |
| Cheese, low-fat American
pasteurized process cheese product (1 oz) |
88 |
| |
Reduced-calorie
pasteurized process Gruy P re cheese product (1-1/2 oz) |
160 |
|
Cottage, low-fat, 1 percent (1 cup) |
138 |
|
Cottage, low-fat, 2 percent (1 cup) |
155 |
|
Mozzarella, part skim (1 oz) |
183 |
|
Feta (1 oz) |
140 |
|
Ricotta, part skim (1/2 cup) |
335 |
| |
Fish |
|
| Oysters, fresh, 6 |
162 |
| Salmon, with bones, canned in water (3 oz) |
167 |
| Sardines, with bones, canned in water (3 oz) |
372 |
| Shrimp, canned (3 oz) |
99 |
| |
Fruits and Vegetables |
|
| Broccoli (1 cup raw) |
100 |
|
(1 cup frozen) |
65 |
| Bok choy (1-1/2 cup) |
79 |
| Collards (1/2 cup raw) |
74 |
|
(1/2 cup frozen) |
179 |
| Kale (1/2 cup raw) |
47 |
|
(1/2 cup frozen) |
90 |
| Beans, dried, cooked (1 cup) |
90 |
| Tofu (4 oz) processed with calcium sulfate |
154 |
