Each of these foods contains 75 mg of calcium per portion   Portion Size # of Portions Total Calcium  Bok Choy or Kale, cooked 1/2 cup      Chickpeas or Garbanzo beans 1 cup      Cottage cheese (reg or low fat) 1/2 cup      Ice cream 1/2 cup      Parmesan cheese 1 Tbsp.      Almonds 1/4 cup