| 1 cup (250mL) of milk (whole, reduced fat or skim) |
310mg |
| 200g tub of natural or fruit yogurt |
340mg |
| 40g (2 slices) cheddar cheese (mild, tasty, vintage) |
310mg |
| ¼ cup mozzarella cheese, grated |
260mg |
| ¼ cup ricotta cheese |
150mg |
| ½ cup tofu or bean curd |
320mg |
| 1 cup (250mL) of calcium-enriched soy drink |
290mg |
| 1 cup of vanilla ice cream |
150mg |
| ½ cup custard |
130mg |
| 100g (1/4 cup) canned pink salmon (bones included) |
280mg |
| 60g (1/2 small tin) canned sardines (bones included) |
200mg |
| 5 dried figs |
190mg |
| ¼ cup raw almonds |
70mg |
| ½ cup baked beans, canned in tomato sauce |
50mg |
| 1 cup of broccoli |
30mg |