Along with three cups of milk, have a serving or two of any of these foods to get more than 1,000 milligrams of calcium.
FOOD
CALCIUM Milligrams
| Milk skim and low fat | 1 cup 300 |
| Tofu set with calcium | 1/2 cup 258 |
| Yogurt | 1 cup average of low-fat brands 250 |
| Orange juice - calcium fortified | 8 ounces 240 |
| Ready-to-eat cereal - calcium fortified | 1 cup 200 |
| Mozzarella cheese - part-skim | 1 ounce 182 |
| Canned salmon with bones | 3 ounces 181 |
| Collards | 1/2 cup cooked 179 |
| Ricotta cheese - part-skim | 1/4 cup 169 |
| Bread - calcium fortified | 160 |
| Cottage cheese - 1% fat | 1 cup 138 |
| Parmesan cheese | 2 tablespoons 138 |
| Navy beans | 1 cup cooked 128 |
| Turnips | 1/2 cup cooked 124 |
| Broccoli | 1 cup cooked 94 |
