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
Today we had your Vegetable Pot Pies for lunch and honestly they were the best commercial vegetarian pies we have ever had. I wonder if some of your other pies along with your other products will come to England - I am sure they will be most welcome - I got them from Holland and Barrett –
Thanks once again - it was a delicious meal –
All good wishes
From Anita