Foods rich in calcium include ice cream, soy milk, breads, kale, broccoli, milk, cheese, cottage cheese, almonds, yogurt, ready-to-eat cereals, beans, and tofu. Foods rich in vitamin D include milk, canned tuna fish, cod liver oil, yogurt, ready-to-eat-cereals, cooked salmon, canned sardines, mackerel, and eggs. Some of these foods are rich in both.
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View Originalfigure 1Foods and drinks with calcium and vitamin D
Foods rich in calcium include ice cream, soy milk, breads, kale, broccoli, milk, cheese, cottage cheese, almonds, yogurt, ready-to-eat cereals, beans, and tofu. Foods rich in vitamin D include milk, canned tuna fish, cod liver oil, yogurt, ready-to-eat-cereals, cooked salmon, canned sardines, mackerel, and eggs. Some of these foods are rich in both.
Graphic 79375 Version 3.0
View OriginalFood
Calcium, milligrams
Milk (skim, 2 percent, or whole, 8 oz [240 mL])
300
Yogurt (6 oz [168 g])
250
Orange juice (with calcium, 8 oz [240 mL])
300
Tofu with calcium (1/2 cup [113 g])
435
Cheese (1 oz [28 g])
195 to 335 (hard cheese = higher calcium)
Cottage cheese (1/2 cup [113 g])
130
Ice cream or frozen yogurt (1/2 cup [113 g])
100
Soy milk (8 oz [240 mL])
300
Beans (1/2 cup cooked [113 g])
60 to 80
Dark, leafy green vegetables (1/2 cup cooked [113 g])
50 to 135
Almonds (24 whole)
70
Orange (1 medium)
60
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