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Foods containing calcium and lactose

The Dietary Guidelines for Americans recommend that individuals two years and older eat 2-3 servings of dairy products per day to help meet the recommended daily intake of calcium. LACTAID® Milk and Dairy Products can help you enjoy dairy without the discomfort. The chart below also shows the calcium and lactose content for other foods.
LACTAID®
fat free milk
1 cup serving
300mg calcium
30% DV
0g lactose
LACTAID®
ice-cream
1/2 cup serving
80mg calcium
8% DV
0g lactose
LACTAID®
Lowfat Cottage
Cheese
1/2 cup serving
100mg calcium
10% DV
0g lactose
Eggnog
1/2 cup serving
150mg calcium
15% DV
0g lactose
Milk
1 cup serving
300mg calcium
30% DV
9-12g lactose
Soy Milk,
leading brands
1 cup serving
300-400mg calcium
30-40% DV
0g lactose
American
cheese
1 oz serving
162mg calcium
16% DV
1g lactose
Cheddar
Cheese
1 oz serving
204mg calcium
20.4% DV
0.5g lactose
Cream
cheese
1 oz serving
28mg calcium
3% DV
0.9g lactose
Mozarella
Part Skim
1 oz serving
207mg calcium
20.7% DV
.08-.09g lactose
Parmesan
cheese
1 oz serving
314mg calcium
31% DV
0.04g lactose
Swiss
Cheese
1 oz serving
270mg calcium
27% DV
0.5-1g lactose
Yogurt
fruit low fat
8 oz serving
345mg calcium
34.9% DV
4-17g lactose
Yogurt
plain low fat
8 oz serving
415mg calcium
41.5% DV
4-17g lactose
Almonds
1 oz serving
80mg calcium
8% DV
0g lactose
Broccoli,
cooked
1 cup serving
62mg calcium
6.2% DV
0g lactose
Bok
choy
1 cup serving
158mg calcium
15.8% DV
0g lactose
Kale
cooked
1 cup serving
94mg calcium
9.4% DV
0g lactose
Okra
cooked
1 cup serving
123mg calcium
12.3% DV
0g lactose
Orange Juice
fortified
1 cup serving
350mg calcium
35% DV
0g lactose
Spninach
cooked
1 cup serving
245mg calcium
25% DV
0g lactose
Turnip Greens
boiled
1 cup serving
197mg calcium
19.7% DV
0g lactose
Salmon
with bone
3 oz serving
205mg calcium
20.5% DV
0g lactose
Tahini
1 tbsp serving
60mg calcium
6% DV
0g lactose
Tofu
firm
1/4 block
163mg calcium
16.3% DV
0g lactose
Tortilla
Corn
1 tortilla
21mg calcium
2.1% DV
0g lactose
*The live cultures in yogurt break down lactose so it may be more easily tolerated
by individuals with lactose intolerance.
USDA National Nutrient Database for Standard Reference, Release 21

 

 
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