Lactose Intolerance
Calcium Content in Common Foods
Those who are lactose intolerant are sometimes concerned that they might not be getting enough calcium. The truth is, if you're eating a well-balanced diet you're probably getting plenty of calcium. Here's a handy guide to the calcium content in common foods. You can download this document in PDF format.
Need to know the calcium content in other foods? Use the USDA Nutritional Database to look up the nutritional content of any food.
| Food | Serving | Calcium (in milligrams) |
| Yogurt, low-fat | 1 cup | 447 |
| Soy milk, fortified | 1 cup | 400 |
| Sesame seeds | 0.25 cup | 351 |
| Fortified Cereal | 1 cup | 300 |
| Fortified Orange Juice | 1 cup | 300 |
| Cow's milk, 2% | 1 cup | 297 |
| Spinach, boiled | 1 cup | 245 |
| Collard greens, boiled | 1 cup | 226 |
| Turnip greens, cooked | 1 cup | 197 |
| Mozzarella cheese, part-skim | 1 oz-wt | 183 |
| Soybeans, cooked | 1 cup | 180 |
| Broccoli | 1 cup | 160 |
| Waffle, fortified | 1 | 150 |
| Almonds | 2 oz. | 150 |
| Navy Beans | 1 cup | 130 |
| Spinach, cooked | 1/2 cup | 130 |
| Black Beans | 1 cup | 120 |
| Blackstrap molasses | 2 tsp | 118 |
| Mustard greens, boiled | 1 cup | 104 |
| Swiss chard, boiled | 1 cup | 102 |
| Tofu, raw | 4 oz-wt | 100 |
| Greens, mustard | 1/2 cup | 100 |
| Greens, mustard | 1/2 cup | 100 |
| Kale, boiled | 1 cup | 94 |
| Kale, cooked | 1/2 cup | 90 |
| Bok Choy | 1/2 cup | 80 |
| Oysters | 3 oz. | 80 |
| Broccoli, steamed | 1 cup | 75 |
| Basil, dried, ground | 2 tsp | 63 |
| Green beans, boiled | 1 cup | 58 |
| Cinnamon, ground | 2 tsp | 56 |
| Brussels sprouts, boiled | 1 cup | 56 |
| Thyme, dried, ground | 2 tsp | 54 |
| Oranges | 1 each | 52 |
| Garlic | 1 oz-wt | 51 |
| Corn Tortilla | 1, 6 inch | 50 |
| Summer squash, cooked, slices | 1 cup | 49 |
| Celery, raw | 1 cup | 48 |
| Oregano, dried, ground | 2 tsp | 47 |
| Cabbage, shredded, boiled | 1 cup | 47 |
| Fennel, raw, sliced | 1 cup | 43 |
| Romaine lettuce | 2 cup | 40 |
| Tofu | 1 cup | 40 |
| Mustard seeds | 2 tsp | 39 |
| Dill weed | 2 tsp | 36 |
| Asparagus, steamed | 1 cup | 36 |
| Kelp | 0.25 cup | 34 |
| Rosemary, dried | 2 tsp | 28 |
| Crimini mushrooms | 5 oz-wt | 26 |