Calcium content of selected foods

Food

Serving size

Amount of calcium (in milligrams)

Whole-grain Total breakfast cereal

3/4 cup

1,000

Ricotta cheese

1 cup

509

Plain skim-milk yogurt

8 ounces

452

Skim milk with added vitamin A

1 cup

301

Spinach, frozen and cooked

1 cup

277

Fast-food, double-patty cheeseburger

1 sandwich

233

Collards, boiled and drained

1 cup

226

Hot-fudge sundae

1 sundae

207

Canned clam chowder

1 cup

186

Kale, frozen and cooked 

1 cup

179

Beet greens, cooked

1 cup

164

Trail mix with chocolate chips, slated nuts, seeds

1 cup

159

Low-fat cottage cheese

1 cup

156

Feta cheese

1 ounce

140

Pizza

1 slice

117

Ocean perch

3 ounces

116

Instant Quaker oatmeal, prepared with water

1 packet

105

Iceberg lettuce

1 head

102

Cheerios breakfast cereal

1 cup

100

Ice cream, vanilla

1/2 cup

84

Oranges

1 cup

72

Almonds

1 ounce
(24 nuts)

70

Kit Kat Wafer bar

1 bar
(1.5 ounces)

57

Snickers bar

1 bar 
(2 ounces)

54

Celery

1 cup

48

Cream of mushroom soup

1 cup

46

Blackberries

1 cup

46

Egg, scrambled

1 large egg

43

Cucumber, peeled 

1 large cucumber

39

Oat bran muffin

1 muffin

36

Cabbage, raw

1 cup

33

Potato, baked with the skin

1 potato

30

Carrots, raw

1 cup

30

Spinach, raw

1 cup

30

Orange juice

1 cup

27

Glazed donuts

1 medium donut

26

Peanuts, roasted with salt

1 ounce

25

Watermelon

1 wedge

23

Root beer

12 ounces

19

Bulgur, cooked

1 cup

18

Beer, regular

12 ounces

18

Cantaloupe

1 cup

18

Half and half

1 tablespoon

16

Broccoli, raw

1 spear

15

Apple, raw with skin

1 apple

10