Integrative Medicine at Crossroads
410-997-5191

Calcium in Foods

Quick links

Seminar Videos

Foundations of Health and Healing

Fuctional Balance of Health and Healing

Hormonal Balance

Cardiovascular Health

Bone and Joint Health

Women's Health

Support for Chronic Illness

Immune System/Colds and Flu

Calcium in Foods

It is best to get as much of your daily calcium requirements from the foods you eat. The general recommendation is to get 600-1,200 mgs of Calcium per day. This requirement may be increased during rapid growth, trauma and wound healing, pregnancy and lactation.

Most people think that dairy products are the only or best source of calcium. This is not true. In addition, many people find that eating dairy products reduces optimal well-being.

The ability of our bodies to extract calcium from food depends on the type of foods, the total protein in our diets, (high protein diets are undesirable), and the phosphorous in our diets, (high phosphorous diets are undesirable)

Here is a list of the calcium content in foods in milligrams per 8-ounce cup of the food.

DARK GREEN LEAFY VEGETABLES:

  • Arugula, raw; 125 mgs/cup
  • Cooked turnip greens; 450 mgs/cup
  • Cooked bok choy; 330 mg/cup
  • Broccoli cooked; 180 mgs/cup
  • Cooked collards; 300 mgs/cup
  • Cooked kale; 200 mg/cup
  • Parsley; 200 mgs/cup
  • Cooked mustard greens; 180 mgs/cup
  • Dandelion greens; 150 mg/cup
  • Romaine lettuce; 40 mgs/cup
  • Spinach cooked 240 mgs/cup
  • Head lettuce; 10 mg/cup

SPROUTS:

  • Soy; 50 mg/cup
  • Mung; 35 mg/cup
  • Alfalfa; 25 mg/cup

SEA VEGETABLES: (seaweed),

  • Nori; 60 mg/cup
  • Kombu; 60 mg/cup
  • Wakame; 60 mgs per cup

BEANS: (cooked, ready to eat)

  • Navy beans; 140 mg/cup
  • Soybeans; 130 mgs/cup
  • Pinto Beans; 100 mg/cup
  • Garbanzo Beans; 95 mg/cup
  • Black Beans; 60 mgs/cup
  • Lentils; 50 mgs/cup
  • Split Peas; 20 mgs/cup           

GRAINS:

  • Tapioca (dried); 300 mg/cup
  • Brown Rice, cooked; 20 mgs/cup
  • Quinoa, cooked; 80 mgs/cup
  • Oats; 40 mgs/cup, tortillas
  • Flour (2); 23 mgs
  • Whole Wheat Flour 50 mgs/cup

SEEDS:

  • Almonds 750; mg/cup
  • Hazelnuts; 450 mg/cup
  • Walnuts; 280 mgs/cup
  • Sesame Seeds (whole, unhulled); 2,100 mgs/cup
  • Sesame Tahini; 130 mgs/oz
  • Sunflower Seeds; 260 mgs/cup

SEAFOOD:

  • Oyster (raw); 260 mgs/cup
  • Shrimp; 300 mgs/cup
  • Salmon (canned with bones); 490 mgs/cup
  • Mackerel (one can with bones) 600 mgs
  • Sardines (one can with bones); 1,000 mgs

SPECIALTY FOODS:

  • Canned Salmon eaten with bones; 440mgs
  • Canned Sardines or Mackerel eaten with bones; 569 mgs
  • Sesame Butter, (unhulled sesame seeds); 1022 mgs/cup, 64 mgs/TBS
  • Soy Beverage, (calcium fortified); about 200 mg/cup
  • Tofu (regular, soft); 260 mgs/cup
  • Tofu (firm, calcium set); 500 mgs/cup

DAIRY PRODUCTS:

  • Milk, (skim, low fat, whole); 300 mg/cup
  • Buttermilk; 300 mg/cup
  • Cottage Cheese; 130 mgs/cup
  • Ice Cream; 100 mgs/cup
  • Sour Cream; 250 mgs/cup
  • Yogurt; 450 mgs/cup
  • Brie Cheese; 50 mgs/oz.
  • Hard Cheese; 200 mgs/oz.
  • Parmesan Cheese; 70 mgs/Tbsp
  • Swiss Cheese; 270 mgs/oz.