FOOD

Dairy Products
Milk (Whole)
Milk (1%)
Milk (Skim)
Vanilla Shake
Low Fat Chocolate Milk
Buttermilk
Fortified Soy or Rice Milk
Ice Cream

Cheese
American
Cheddar
Monterey Jack
Mozzarella
Feta
Goat Cheese (hard)
Meunster
Parmesan
Part-Skim Mozzarella
Low-Fat Cottage Cheese
Ricotta, Part-Skim
Ricotta, Whole
Swiss

Yogurt
Frozen Yogurt
Low-fat
Low-fat with fruit
Non-fat
Pudding
Tapioca Pudding

Fruits
Rhubarb
Dried Figs
Orange

Protein Foods
Beans (legumes), cooked
Soybeans, cooked
Clams
Crab
Oysters (raw)
Canned salmon with bones
Salmon (baked/broiled)
Canned sardines with bones
Mackerel (canned)
Perch (cooked)
Lasagna
Vegetable Lasagna
Pizza (Cheese)
Taco
Enchilada with cheese
Burrito (chicken or beef)
Tofu w/ calcium sulfate or lactate
Macaroni & Cheese
Almonds

Vegetables
Broccoli
Collard greens
Turnips
Kale, cooked
Spinach
Okra, cooked
Dandelion
Mustard greens
Baked beans
Chef’s salad

Cereals
Total
Total Corn
Oatmeal
Life

SERVING SIZE

1 cup
1 cup
1 cup
10 fluid ounces
1 cup
1 cup
1 cup
1 cup

1 ounce (1 slice)
1 ounce
1 ounce
1 ounce
1 ounce
1 ounce
1 ounce
1 tablespoon
1 ounce
1 cup
½ cup
½ cup
1 ounce

½ cup
1 cup
1cup
1 cup
½ cup
5 ounces

½ cup
½ cup
1 medium

1 cup
½ cup
4 ounces
3 ounces
½ dozen
3 ounces
6 ounces
3 ounces
5 ounces
3 ounces
3-4” piece
3-4” piece
1 slice
1
1
1
½ cup
¾ cup
1 cup

1 cup
1 cup
1 cup
1 cup
½ cup
1 cup
1 cup
1 cup
½ cup
1½ cup

1 cup
1 cup
1 cup
1 cup

MILLIGRAMS PER SERVING

291
300
302
332
287
285
300
200

174
191-204
212
207
140
254
303
69
183
155
337
257
272

90-104
415
314
452
150
119

174
144
92

90
130
100
132
200
167-180
300
371
400
117
200
450
290
221
200
200
434
300
332

178
357
200
179
65-100
176
147
103
50
235

282
200
150-170
154