This document lists various calcium-rich foods and their calcium contents compared to common household items. It provides the amount of each food, such as 1/2 cup of baked beans or 1 ounce of cheese, and the equivalent calcium content in milligrams, ranging from 32 mg in 180 grams of white rice to 244 mg in 8 fluid ounces of milk. The list includes foods such as almonds, broccoli, oranges, yogurt, tofu, and sesame seeds.

1. Calcium Rich Foods with Real Life Portion Sizes
Good Source of
Calcium Foods:
Amount: Compare to: Calcium:
Almonds 26g Golf ball 62mg
BakedBeans ½ cup Computermouse 72mg
Bread(fortified) 1 slice Hand 150-200mg
Broccoli ½ cup Palm 50mg
Cannedwhite beans ½ cup Computermouse 50mg
Cheese (mosttypes) 1 oz 3 stackeddice 150-200mg
ChickPeas(boiled) 3Tbsp Golf ball 41 mg
Cottage Cheese ¼ cup Egg 50mg
CreamCheese ½ cup ½ Baseball 50mg
Ice Cream ½ cup ½ Baseball 100mg
Cookedgreens(kale,
collard,turnip)
1 cup Fist 200mg
Milk(skim) 8 fl.oz. Diningroomglass 244mg
Milk(whole) 8 fl.oz. Diningroomglass 236mg
Okra (stirfried) 40g (8 medium) Lightbulb 88mg
Orange (peeled) 1 medium Baseball 75mg
Orange juice (fortified) ½ cup (4 fl.oz.) ½ Glass 150-200mg
Sesame Seeds 1 Tbsp Large diningspoon 80mg
Soymilk 8 fl.oz. Glass 178mg
Tofu(calciumfortified) ½ cup Deck of cards 150-200mg
Yogurt, low-fat,plain ½ cup ½ Baseball 243mg
Walnuts 40g Handful 38mg
White Rice 180g TennisBall 32mg
Source : http://www.iofbonehealth.org/calcium-rich-foods