Calcium and vitamin D checker

How many servings of each did you have on a typical day?

• Yogurt, plain, low fat

  8 ounces · 415 mg calcium
  −0+
• Orange juice, calcium fortified

  1 cup · 349 mg calcium
  −0+
• Yogurt, fruit, low fat

  8 ounces · 344 mg calcium
  −0+
• Mozzarella, part skim

  1.5 ounces · 333 mg calcium
  −0+
• Sardines, canned in oil, with bones

  3 ounces · 325 mg calcium
  −0+
• Milk, nonfat

  1 cup · 299 mg calcium
  −0+
• Soymilk, calcium fortified

  1 cup · 299 mg calcium
  −0+
• Milk, whole

  1 cup · 276 mg calcium
  −0+
• Milk, 2% milkfat, vitamin D fortified

  1 cup · 2.9 mcg vitamin D
  −0+
• Tofu, firm, made with calcium sulfate

  ½ cup · 253 mg calcium
  −0+
• Salmon, pink, canned, with bones

  3 ounces · 181 mg calcium
  −0+
• Cottage cheese, 1% milk fat

  1 cup · 138 mg calcium
  −0+
• Tofu, soft, made with calcium sulfate

  ½ cup · 138 mg calcium
  −0+
• Soybeans, cooked

  ½ cup · 131 mg calcium
  −0+
• Breakfast cereal fortified with 10% DV calcium

  1 serving · 130 mg calcium
  −0+
• Cereal fortified with 10% DV vitamin D

  1 serving · 2 mcg vitamin D
  −0+
• Spinach, boiled, drained

  ½ cup · 123 mg calcium
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• Turnip greens, boiled

  ½ cup · 99 mg calcium
  −0+
• Kale, cooked

  1 cup · 94 mg calcium
  −0+
• Chia seeds

  1 tablespoon · 76 mg calcium
  −0+
• Bok choy, raw, shredded

  1 cup · 74 mg calcium
  −0+
• Pinto beans, canned, drained

  ½ cup · 54 mg calcium
  −0+
• Corn tortilla, 6 inch

  1 · 46 mg calcium
  −0+
• Whole wheat bread

  1 slice · 30 mg calcium · 0 mcg vitamin D
  −0+
• Trout (rainbow), farmed, cooked

  3 ounces · 16.2 mcg vitamin D
  −0+
• Salmon (sockeye), cooked

  3 ounces · 14.2 mcg vitamin D
  −0+
• White mushrooms, UV-exposed, raw

  ½ cup · 9.2 mcg vitamin D
  −0+
• Sardines (Atlantic), canned in oil, drained

  2 sardines · 1.2 mcg vitamin D
  −0+
• Egg, scrambled

  1 large · 1.1 mcg vitamin D
  −0+
• Tuna (light), canned in water

  3 ounces · 1 mcg vitamin D
  −0+
• Cheddar cheese

  1.5 ounces · 0.4 mcg vitamin D
  −0+