Cheddar cheese, 1½ oz. shredded 306
Milk, nonfat, 1 cup 302
Milkshake, 1 cup 300
Yogurt, plain, low-fat, 1 cup 300
Soybeans, cooked, 1 cup 261
Tofu, firm, with calcium, ½ cup 204
Orange juice, fortified with calcium, 6 oz 200-260 (varies)
Salmon, canned, with edible bones, 3 oz 181
Pudding, instant (chocolate, banana, etc.) made with 2% milk, ½ cup 153
Baked beans, 1 cup 142
Cottage cheese, 1% milk fat, 1 cup 138
Spaghetti, lasagna, 1 cup 125