Calcium Cheat Sheet · Menopause Health

Dairy

primary source

Milk (whole / 2%)1 cup (240 ml)300 mg

Yogurt (plain)1 cup (245 g)310 mg

Greek yogurt1 cup (200 g)260 mg

Cheddar cheese1.5 oz (42 g)300 mg

Mozzarella (fresh)1 oz (28 g)180 mg

Cottage cheese1 cup (226 g)140 mg

Parmesan1 oz (28 g)330 mg

plant‑based

Collard greens (cooked)1 cup (190 g)270 mg

Spinach (cooked)1 cup (180 g)240 mg

Kale (cooked)1 cup (130 g)180 mg

Turnip greens (cooked)1 cup (145 g)200 mg

Bok choy (cooked)1 cup (170 g)160 mg

Arugula (raw)2 cups (40 g)80 mg

enhanced

Fortified plant milk (soy/oat)1 cup (240 ml)300 mg

Fortified orange juice1 cup (240 ml)350 mg

Calcium‑set tofu½ block (120 g)430 mg

Fortified cereal1 serving (30 g)100–250 mg

Fortified bread2 slices (60 g)120 mg

omega‑3 + Ca

Sardines (with bones)3 oz (85 g)325 mg

Canned salmon (with bones)3 oz (85 g)240 mg

Anchovies5 pieces (20 g)120 mg

Rainbow trout3 oz (85 g)70 mg

Shrimp3 oz (85 g)60 mg