University of Illinois Extension

Know Your Calcium Sources

Match the food with the amount of calcium (in miligrams)

Food Calcium
2 ounces almonds
1 ounce American cheese
1 cup cottage cheese
1 cup macaroni and cheese
1 package instant oatmeal
1 cup fortified orange juice
1 buttermilk pancake
½ cup pudding
3 oz. salmon with bone
1 cup skim milk
½ cup cooked spinach
1 large taco with cheese
1 cup plain yogurt

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