Amy’s Kitchen, Natural and Organic Foods

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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

Milligrams

Calcium

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

Milligrams

Calcium

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

Milligrams

Calcium

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

Milligrams

Calcium

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

Milligrams

Calcium

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

 

 

 


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