health

The following should help: This table shows the food, followed by the serving, followed by the mgs of calcium for that serving: Calcium in Dairy Products Skim Milk 1 cup 301 Whole Milk 1 cup 290 Plain Low fat Yogurt 1 cup 415 Cow Milk Cottage Cheese (Paneer) 1 cup 208 Baffalo Milk Cottage Cheese (Paneer) 1 cup 480 Calcium in Beans & Grains White beans 3/4 cup 120 Navy beans 3/4 cup 94 Black Turtle beans 3/4 cup 75 Chickpeas (Chhole) 3/4 cup 58 Tofu 150g 350 Soy bean curd slab 150g 310 Cooked Soy bean 1 cup 130 Instant oats, 1 pkt 165 Calcium in Nuts Almonds roasted 1/4 cup 93 Almonds butter 2 Tbsp 88 Sesame seeds 1/4 cup 50 Calcium in Vegetables & Fruits Cabbage/bok choy 1/2 cup 190 Turnip greens 1/2 cup 104 Broccoli 1/2 cup 33 Okra 1/2 cup 65 Orange 1/2 cup 52 Orange juice fortified with calcium 1/2 cup 165 As you see, you can eat quite a variety of foods and get your daily requirement of calcium.