Yogurt, plain, low fat

8 ounces

450

Yogurt, Greek, plain, low fat

8 ounces

260

Milk, low fat (1 %)

1 cup

310

Milk, fat free (skim)

1 cup

300

Soy beverage (soy milk), unsweetened

1 cup

300

Almond beverage (almond milk), unsweetened

1 cup

440

Rice beverage (rice milk), unsweetened

1 cup

280

Cheese, reduced, low, or fat free (various)

1½ ounce

120-490

Collard greens, cooked

1 cup

270

Spinach, cooked

1 cup

250

Bok choy, cooked

1 cup

190

Kale, cooked

1 cup

180

Chard, cooked

1 cup

100

Tofu, raw, regular, prepared with calcium sulfate

½ cup

430

Sardines, canned

3 ounces

330

Grapefruit juice, 100%, fortified

1 cup

350

Orange juice, 100%, fortified

1 cup

350