| Dairy foods |
|
|
|
| Milk (2% milk fat) |
1 cup |
271 |
122 |
| Cottage cheese (2% milk fat) |
1 cup |
156 |
203 |
| Mozzarella cheese (part skim, low moisture) |
1 oz |
222 |
72 |
| Cheddar cheese (natural, not processed) |
1.5 oz |
303 |
170 |
| Cream cheese (regular, plain) |
1 oz |
23 |
99 |
| Yogurt (plain, skim milk) |
8 oz |
452 |
127 |
| Nondairy foods |
|
|
|
| Tofu (firm, only if processed with calcium sulfate) |
1/2 cup |
861 |
183 |
| Sardines (with bones, in oil, drained) |
3 oz |
324 |
177 |
| Salmon (pink, with bones, in water, drained) |
3 oz |
181 |
118 |
| Orange juice (calcium fortified) |
1 cup |
253 |
137 |
| Broccoli (fresh, steamed) |
1 cup |
88 |
19 |
| Kale (scotch, fresh, chopped, steamed) |
1 cup |
172 |
36 |