Road to SMI Success Manual - Region 10 Education Service Center

Appendix M
Food Sources of Calcium (continued)
Other Food Sources of Calcium
All foods listed in this chart contain less than 200 milligrams of calcium. When these foods are used in
combination with foods high in calcium and/or other foods in this list, they can assist schools in reaching the
nutrition standard for calcium.
Food Item Serving Size Calcium (Mg)
Collards, frozen, chopped, cooked boiled, drained ½ cup 179
Cornbread, prepared from recipe, made with low-fat (2%) milk 1 piece (2 oz) 162
Spinach, frozen, boiled, cooked, drained ½ cup 146
Soybeans, green, cooked, boiled, drained ½ cup 131
Seeds, sesame butter, tahini, 2 tbsp 128
Turnip greens, frozen, cooked, boiled, drained ½ cup 125
Fish, salmon, pink, canned, solids with bone and liquid 2 oz 119
Cowpeas (Blackeyes), immature seeds (not dried) cooked, boiled, drained ½ cup 106
Frozen yogurt, soft-serve ½ cup 103
Cereal, oats, instant, fortified, plain, prepared with water 1 packet 99
English muffins, plain, enriched, with calcium propionate 1 muffin 99
Beans, white, mature seeds, canned ½ cup 91
Kale, frozen, cooked, boiled, drained ½ cup 90
Okra, frozen, cooked, boiled, drained ½ cup 89
Soybeans, mature, cooked, boiled ½ cup 88
Ice cream, vanilla ½ cup 84
Cabbage, Chinese (pak-choi), cooked, boiled, drained ½ cup 79
Cheese, processed, American 1 oz 78
Waffles, plain, frozen, ready-to-eat 1 waffle (33 g) 77
Fish, ocean perch, Atlantic, cooked, dry heat 2 oz 76
Cereal, cream of wheat, regular, cooked with water 2/3 cup 75
Beans, baked, canned, with pork and tomato sauce ½ cup 71
Dandelion greens, cooked, boiled, drained ½ cup 71
Cheese, cottage, creamed ½ cup 70
Nuts, almonds 1 oz (24 nuts) 70
Source: Adapted from the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.
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