Table 7-3Calcium and Lactose in Common Foods

Calcium ContentLactose Content
Vegetables, Fruit, Seafood
Calcium-fortified orange juice, 1 cup 308–344 mg 0
Sardines, with edible bones, 3 oz. 270 mg 0
Salmon, canned, with edible bones, 3 oz. 205 mg 0
Soymilk, fortified, 1 cup 200 mg 0
Broccoli (raw), 1 cup 90 mg 0
Orange, 1 medium 50 mg 0
Pinto beans, ½ cup 40 mg 0
Tuna, canned, 3 oz. 10 mg 0
Lettuce greens, ½ cup 10 mg 0
Dairy Products
Yogurt, plain, low-fat, 1 cup 415 mg 5g
Milk, reduced fat, 1 cup 295 mg 11 g
Swiss cheese, 1 oz. 270 mg 1g
Ice cream, ½ cup 85 mg 6g
Cottage cheese, ½ cup 75 mg 2–3 g

Source: NIDDIC 2004.

From: 7, Lifestyle Approaches to Promote Bone Health

Cover of Bone Health and Osteoporosis
Bone Health and Osteoporosis: A Report of the Surgeon General.
Office of the Surgeon General (US).
Rockville (MD): Office of the Surgeon General (US); 2004.

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