300 - 350 milligrams of calcium each

1 cup milk, fat free or 1% (8 oz.) or Lact-Aid milk
1 8 oz. container of yogurt with fruit
1 cup or 8 oz. Calcium rich orange juice with Vitamin D

200 - 250 milligrams of calcium each

1 cup frozen low-fat yogurt (brands vary)
1 6 oz. container low-fat yogurt with fruit
1 slice (1 oz.) Swiss cheese
1 slice (1 oz.) cheddar cheese
3/4 cup "Total" cereal (read labels for other brands)
3 oz. Tofu (varies with brand)
2 oz. sardines
3/4 cup cooked collard greens
1/2 cup low-fat Cottage cheese
1 cereal bar (read labels, some have less!)

50-100 milligrams of calcium each

1/4 cup canned salmon
1/2 cup cooked kale or bok choy
1/2 cup cooked soybeans
1/2 cup regular cottage cheese
1 Tbsp. Parmesan cheese
1 orange