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15. Calcium in Selected Foods Milk Group Calcium 1% low fat milk, 1 cup 313 mg Yogurt plain, low fat, 1 cup 300 mg Milk shake, 10 fl oz 300 mg Cheddar cheese, 1 ½ oz 306 mg Frozen yogurt, vanilla, soft-serve, 1 cup 103 mg Grain Group Calcium Pancakes, made with milk, 2 166 mg Fortified Waffle, 2 100 mg Cereal, fortified with calcium, 1 cup 100-1000 mg Vegetable Group Calcium Collards, ½ cup 200 mg Turnips greens, boiled, ½ cup 99 mg Broccoli, raw, 1 cup 90 mg Meat, Beans and Nuts Group Calcium Sardines, canned in oil, w/ bones, 3 oz 324 mg Soybeans, cooked, 1 cup 261mg Tofu, firm, with calcium, ½ cup 204 mg Baked Bean, 1 cup 142 mg Salmon, canned, with bones, 3 oz 181 mg Almond, dried roasted, whole, 1/3 cup 126 mg Fruit Group Calcium Orange juice, calcium fortified, 6 oz. 200-260 mg Fig, dried, 2 60 mg Combination Food Calcium Fortified oatmeal, 1 packet 350 mg Spaghetti, lasagna, 1 cup 125 mg Cheese pizza, 1 slice 100 mg

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