For reference, 1 cup of 1% milk contains about 250 milligrams, 1 ounce of cheese contains 200 milligrams, 1/2 cup of tofu contains 200 milligrams, 1/2 cup almonds contains 100 milligrams, and 1 cup of cooked green leafy vegetables contains 100 milligrams. Men and women over the age of 19 years old need between 1,000-1,200+ milligrams of calcium per day.