Food Amount Calcium (In mg)


Yogurt, plain, low fat 8 oz 415

Skim milk 1 cup 306

Spinach, frozen, Boiled 1 cup 291

Yogurt,plain,whole milk 8 oz 275

Cheese food, pasteurized American 1 oz 162

Cottage cheese,1% milk fat 1 cup 138

Baked beans, canned 1 cup 154

Oranges 1 cup 72

Trail mix (nuts, seeds, chocolate chips) 1 cup 159

Almonds 1 oz (24 nuts) 70

Black eye peas, boiled 1 cup 211

Green peas, boiled 1 cup 94


Food Folic Acid μg/Serving


Dietary Folate Equivalents*(DFE)

Ready-to-eat breakfast cereal 100 – 400/serving; read labels

Enriched wheat tortilla 98 / one 8” tortilla

Whole wheat tortilla 24 / one 8” tortilla

Enriched white bread 39 / slice

Enriched pasta, cooked 92 / half cup

Whole wheat bread 14 / slice

Whole wheat pasta 23 / half cup

Lentils, cooked 180 / cup

Black-eyed peas, dried, cooked 105 / half cup

Pinto beans or chickpeas, cooked 140 – 145 / half cup

Sunflower seeds, dry-roasted 152 / half cup

Okra, cooked 37 / half cup

Orange juice 60-100 / cup

Spinach, raw 58 / cup

Asparagus 110 / 5 spears

Collards, frozen 88 / half cup

Grapefruit/pineapple juice 23 / cup