Minerals
Calcium sources and product differences
Calcium records for milk, yogurt, cheese, almonds and broccoli. Understand mg and serving calculations while preserving product identity.
How to use this guide
Read the exact dairy record
Milk is a 2% fat product with added vitamins A/D. Cottage cheese is low-fat and low-sodium. Preserve these identities rather than generalizing across products.
Calcium amount and absorption
The mg values describe recorded content, not the amount absorbed. NIH resources discuss calcium from different foods. This selection does not calculate daily requirements or recommend supplements.
Use grams rather than glass size
Volume and weight are different units. Use package portion information or weighed edible grams for milk, yogurt and cheese. Read calcium and sodium on the label together.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Calcium (mg) | Energy (kcal) | Source |
|---|---|---|---|
| 2% milk with added A/D vitamins | 120 mg | 50 kcal | USDA (12/2025) |
| Plain yogurt (milk type unspecified) | 183 mg | 63 kcal | USDA (12/2025) |
| Feta cheese | 493 mg | 265 kcal | USDA (12/2025) |
| Low-fat low-sodium cottage cheese | 61 mg | 72 kcal | USDA (12/2025) |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Calcium
120 mg
Energy
50 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
Milk is a 2% fat product with added vitamins A/D. Cottage cheese is low-fat and low-sodium. Preserve these identities rather than generalizing across products.
The mg values describe recorded content, not the amount absorbed. NIH resources discuss calcium from different foods. This selection does not calculate daily requirements or recommend supplements.
Volume and weight are different units. Use package portion information or weighed edible grams for milk, yogurt and cheese. Read calcium and sodium on the label together.