314 The Musculoskeletal System
DIETARY SOURCES OF CALCIUMFood Source Serving Size Amount of Calcium per Serving
almonds 3 ounces 210 milligrams (mg)
blackstrap molasses 1 tablespoon 170 mg
bok choy (cooked) 1 cup 160 mg
broccoli (cooked) 1 cup 60 mg
canned salmon (with bones) 3 ounces 180 mg
canned sardines (with bones) 3 ounces 325 mg
clams (steamed) 3 ounces 80 mg
collards 1 cup 265 mg
cottage cheese 1 cup 155 mg
crab (steamed) 3 ounces 90 mg
hard cheese (cheddar, swiss) 1 ounce 225 mg
kale (cooked) 1 cup 95 mg
milk 1 cup 300 mg
mollusks (steamed) 3 ounces 80 mg
mozzarella cheese 1 ounce 200 mg
okra 1 cup 125 mg
provolone cheese 1 ounce 205 mg
raisins 1 cup 75 mg
rhubarb (cooked) 1 cup 345 mg
ricotta cheese^1 ⁄ 2 cup 335 mg
sauerkraut 1 cup 70 mg
spinach (cooked) 1 cup 245 mg
turnip greens (cooked) 1 cup 200 mg
yogurt 8 ounces 425 mg