Healthy Living
Calcium Sources Beyond Milk, Yogurt and cheese
Calcium Sources Beyond Milk, Yogurt and cheese
The following are sources of calcium that might replace part of the milk, yogurt or cheese that you currently eat. Milk and yogurt supply about 300 to 400 milligrams of calcium per cup. Cheese supplies about the same amount per 1 and 1/2 ounces. The sources listed below do not contain cholesterol.
Vegetable |
Serving Size |
MilligramsCalcium |
Calories |
|
Collard greens |
1/2 cup cooked from frozen |
180
|
31 |
|
Bok choy |
½ cup cooked |
165 |
10 |
|
Spinach |
½ cup cooked from frozen |
150 |
22 |
|
Edamame (green soybeans) |
½ cup cooked |
130 |
90 |
|
Turnip greens |
½ cup cooked |
125 |
24 |
|
Kale |
½ cup cooked |
100 |
20 |
|
Parsley |
½ cup raw |
100 |
11 |
|
Swiss chard |
½ cup cooked |
100 |
18 |
|
Okra |
½ cup cooked |
90 |
18 |
|
Mustard Greens |
½ cup cooked |
90 |
11 |
|
Dandelion Greens |
½ cup cooked |
75 |
18 |
|
Artichoke |
½ cup cooked or 1 small |
55 |
40 |
|
Leeks |
½ cup cooked |
55 |
16 |
|
Broccoli |
½ cup cooked |
45 |
20 |
|
Fennel |
½ cup cooked |
45 |
20 |
Nuts |
Serving Size |
MilligramsCalcium |
Calories |
|
Almonds |
¼ cup (4 tablespoons) |
95 |
154 |
|
Brazil Nuts |
¼ cup |
55 |
218 |
|
Hazelnuts |
¼ cup |
55 |
180 |
|
Almond butter |
1 tablespoon |
43 |
101 |
|
Sesame seeds |
1 tablespoon |
63 |
52 |
|
Tahini |
1 tablespoon |
65 |
86 |
Grains |
Serving Size |
MilligramsCalcium |
Calories |
|
Amaranth |
½ cup cooked |
135 |
125 |
|
Quinoa |
1 cup cooked |
80 |
222 |
|
Brown rice |
1 cup cooked |
50 |
216 |
Legumes(Beans, Peas, Lentils) |
Serving Size |
MilligramsCalcium |
Calories |
|
Tempeh |
1 cup cooked |
150 |
165 |
|
Soybeans, yellow |
1 cup cooked |
150 |
298 |
|
Tofu |
4 ounces |
120 to 400 (varies) |
80 to 140 |
|
Navy Beans |
1 cup cooked |
110 |
300 |
|
Pinto Beans |
1 cup cooked |
100 |
245 |
|
White Beans |
1 cup cooked |
95 |
255 |
|
Chickpeas |
1 cup cooked |
95 |
275 |
Fruit and Other |
Serving Size |
MilligramsCalcium |
Calories |
|
Rhubarb |
½ cup raw |
175 |
13 |
|
Figs, dried |
½ cup |
150 |
185 |
|
Blackstrap Molasses |
1 tablespoon |
170 |
47 |
|
Nondairy Milk |
1 cup (8 ounces) |
Varies tremendously |
Read labels 40 to 150 |
Your Comments
Dear Amy,
I have recently found your meals at my Kroger and have LOVED them. I just enjoyed your Chili & Cornbread Whole Meal and I must say, this does not remind me of the standard freezer meals at all. The nutrition in the meals is outstanding (10 gm fiber - nice!) Now that I have found Amy's I plan to try all of them!
Your Comments
I would just like to say 'Bravo' on the vegan Tamale Pie! It's darn good! As a vegan, I can always count on Amy's Kitchen to be at even mainstream places like Ralph's.
Keep up the tasty food!
Sincerely,
Emily Hood