Dairy Foods Chart

Written by WebMD Editorial Contributors
Medically Reviewed by Shruthi N, MD on April 24, 2025
1 min read

Dairy foods can help you get enough calcium. Use this list as a handy reference:

2% Milk

  • Serving: 1 cup
  • Calcium: 307 milligrams
  • Calories: 122

Skim Milk

  • Serving: 1 cup
  • Calcium: 322 milligrams
  • Calories: 83

Cheddar Cheese

  • Serving: 1 ounce
  • Calcium: 201 milligrams
  • Calories: 114

Mozzarella Cheese

  • Serving: 1 ounce
  • Calcium: 143 milligrams
  • Calories: 85

Part-Skim Mozzarella Cheese

  • Serving: 1 ounce
  • Calcium: 222 milligrams
  • Calories: 72

Low-Fat Yogurt (Vanilla)

  • Serving: 8 ounces
  • Calcium: 419 milligrams
  • Calories: 208

Cream Cheese, Regular

  • Serving: 1 tablespoon
  • Calcium: 14 milligrams
  • Calories: 51

Cream Cheese, Light

  • Serving: 1 ounce
  • Calcium: 29 milligrams
  • Calories: 58

Half-and-Half

  • Serving: 1 fluid ounce
  • Calcium: 22 milligrams
  • Calories: 39.5