Calcium Content of Foods

By Dr. Faith Christensen

HOW TO MAXIMIZE YOUR CALCIUM UPTAKE AND UTILIZATION

  • Eat fresh foods
  • Add some vinegar or lemon juice to water cooking bones or beans
  • Sunshine or Vitamin D supplements are helpful
  • Weight bearing and resistance exercise builds bones
  • Maintain adequate gastric hydrochloric acid levels

DIETARY REFERENCE INTAKES FOR ELEMENTAL CALCIUM (2)

Children

  • 1-3 years 500 milligrams (mg)
  • 4-8 years 800 mg
  • 9-18 years 1,300 mg

Men and Women

  • 19-50 years 1,000 mg
  • 51+ years 1,200 mg

Pregnant, lactating and postmenopausal women

  • under 19 1,200 mg
  • 19-50 years 1,000 mg

The daily upper intake level for calcium is 2.5 grams (2,500 mg) for everyone over one year of age. Calcium replacement requirements can be estimated by clinical condition or serum calcium determinations. Calcium carbonate anad calcium citrate are the two most commonly used forms of calcium. Calcium carbonate contains 400 mg elemental calcium per gram while calcium citrate contains 211 mg elemental calcium per gram.

(1,000 mg elemental calcium = 2,500 mg calcium carbonate = 4,700 mg calcium citrate)

Springs Natural Medicine offers comprehensive dietary advice and solutions for weight loss and metabolism support. Phone consultations are also available. Contact Springs Natural Medicine today!


Calcium Content of Foods

(1 cup measure, unless otherwise stated)

Fruits Ca in milligrams Ca in mg

Avocado, Florida, 1 med 33 Fennel bulb, sliced, raw 43

Blackberries, raw 46 Garden cress, raw 40

Blueberries, frzn, unsweetened 44 Kale, fresh, chopped, steamed 210

Breadfruit, raw, 1 small 36 Kohlrabi, sliced, boiled 76

Currants, zante, dried 68 Lambsquarters, chopped, steamed 464

Dates, dried (10) 124 Leeks, chopped, raw 60

Elderberries, raw 27 Lettuce, shredded, raw 38

Figs, dried (1) 55 Mustard greens, cooked 450

Gooseberries, raw 38 Okra, sliced, boiled 100

Grapefruit, raw (1 med) 28 Onions, chopped, raw 32

Jackfruit, raw 78 Parsley, chopped, raw 82

Kiwifruit, raw (1 med) 20 Parsley, sliced, boiled 912

Loganberries, frozen 38 Parsnips, sliced, boiled 58

Mango, raw (1 med) 21 Peas, green, raw 36

Mulberries, raw 55 Potato, w/ skin baked (1 med) 20

Orange, raw (1med) 56 Pumpkin, canned 64

Orange juice, (fresh) 27 Rhubarb, frozen, raw 266

Papaya, raw (1 med) 72 Rutabaga, cubed, boiled 72

Pineapple, pieces (in juice) 34 Salsify, sliced, boiled 64

Pricklypear, raw (1 med) 58 Sauerkraut, canned 72

Prunes, dried, cooked 48 Shallots, chopped, raw 64

Raisins, seedless 74 Snow peas, raw 62

Raspberries, raw 27 Spinach, chopped, raw 80

Strawberries, raw 21 Spinach, cooked 250

Tamarind, raw 89 Squash – summer (cooked) 8

Squash – winter

Vegetables Acorn, cubed, baked 90

Artichoke, boiled (1 med) 54 Butternut squash, boiled 84

Arugula, raw 32 Hubbard/Spaghetti 34

Asparagus, boiled (12 spears) 36 Sweet potato baked w/ skin (1 med) 32

Beans, green, snap, boiled 58 Taro, Tahitian, sliced, cooked 202

Bean sprouts 320 Turnip, cubed, boiled 36

Beans, wax, cut, canned 174 Turnip greens, cooked 450

Beet greens, boiled 165 Watercress, chopped, raw 40

Bok choy, raw 250 Swiss chard 125

Bok choy, cooked 330 Shepherds Purse, cooked 300

Borage, boiled 235 Rutabaga greens 100

Broccoli, raw 160

Brussel sprouts, boiled 56 Beans, dried & boiled

Cabbage, shredded, raw 32 Adzuki beans 63

Carrots , sliced, boiled 48 Black Beans 47

Cassava, raw 209 Broadbeans (fava) 62

Cauliflower, pieces, raw 28 Chickpeas/Garbanzos 340

Celeriac, raw 99 Cowpeas/blackeye peas 212

Celery, diced, boiled 64 Cranberry beans 89

Collard greens, cooked 360 Kidney beans 50

Dandelion greens, boiled 146 Lentils 70

Eggplant, raw 30 Lima beans, large, canned 50

Beans, dried & boiled (cont.) Ca in mg Nuts, Nut Butters, Seeds Ca in mg

Mung beans 55 Acorns 120

Navy beans 128 Almonds 660

Pinto beans 95 Almond Butters 670

Refried beans, canned 118 Brazilnuts 400

Soybeans, mature 175 Butternuts 120

Split peas 20 Cashews 104

White beans 161 Filberts/Hazelnuts 450

Hazelnut Butter

Grains Flax seeds, linseed 616

Amaranth grain, boiled 276 Ginko nuts 48

Amaranth flour 407 Hickory nuts 136

Arrowroot flour 51 Lotus seeds 368

Barley, pearled 57 Macadamia nuts 160

Brown rice, cooked 20 Peanuts 136

Buckwheat flour, whole groat 49 Peanut butter

Carob flour 359 Pecans 80

Cassava flour 193 Pilinuts 328

Corn flour (masa), enriched 150 Pine nuts 56

Corn meal, whole grain 50 Pistachios, shelled 304

Cottonseed flour, lowfat 1080 Pumpkin seeds, dried 96

Garbanzo flour 324 Safflower kernels, dried 176

Millet flour 92 Sesame seeds (1 Tbsp) 70

Oat bran, raw 54 Tahini, sesame butter 426

Oatmeal, uncooked 40 Soybean nuts, dry roasted 464

Oatmeal regular, cooked 20 Sunflower seeds 260

Potato flour 60 Sunflower butter 120

Quinoa grain, cooked 80 Walnuts 280

Quinoa flour 324 Cashew butter 96

Rice 25 Coconut milk 36

Sorghum 54 Cottonseed kernels, roasted 160

Soy meal, defatted 297

Soybean flour, lowfat 165 Dairy Products

Sweet potato flour 115 Goat milk 315

Tapioca, dried 407 Buttermilk 300

Tricale flour, whole grain 45 Whole milk 290

Whole wheat flour 40 Breast milk 80

Yogurt 270

Soybean Products Cottage cheese 230

Miso 184 Ice cream 200

Tempeh 154 Butter (1 Tbsp.) 45

Tofu 260 Swiss cheese (1 oz) 260

Tofu, firm 516 Edam cheese (1 oz) 220

Cheddar cheese (1 oz) 215

Sea Vegetables Parmesan cheese (1 Tbsp) 70

Agar, dried 1438

Arame, dried (25 grams) 290 Fish

Carragheen, dried 2036 Raw oysters 300

Dulse, dried 681 Shrimp 130

Hijiki, dried (25 grams) 350 Salmon w/ bones 490

Irishmoss, raw 166 Mackerel canned w/ bones 680

Kelp (kombu), dried 386 Sardines canned w/ bones 1000

Kombu, dried (25 grams) 200

Laver (nori), dried 1081 Sprouts

Seagirdle, dried 2196 Alfalfa 25

Seahair, dried 1764 Mung 35

Wakame 325 Soy 50

Nut Milks Misc.

Sesame butter (100 gm) + Blackstrap molasses (2 Tbsp) 280

2 Tbsp molasses + water = 400 Corn tortillas (2) 120

Almond butter (100 gm) +

honey + water = 300

Filbert butter (100 gm) +

maple syrup + water = 200

Resources
  1. Mahan, K et al. Food, Nutrition, and Diet Therapy. Philadelphia: Saunders, 1996.
  2. Jellin JM, Batz F, Hitchens K. Pharmacist’s Letter/Prescriber’s Letter Natural Medicines Comprehensive Database. Stockton CA: Therapeutic Research Faculty; 1999: p. 185.
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