Food Sources of Calcium
Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, and for the prevention of muscle cramps. This important mineral is also essential in blood clotting and helps prevent cancer. Calcium deficiency can lead to several health problems, some of which include eczema, insomnia, nervousness, muscle cramps, rheumatoid arthritis, rickets, heart palpitations, and high blood pressure.
Food Sources High in Calcium
Dairy Products
Salmon, sardines, oysters, herring
Seaweed
Dark green leafy vegetables
Broccoli
Dried beans and peas
Nuts and seeds
Sprouts
Soybeans, tofu, tempeh
Brewer’s yeast
Blackstrap molasses
Whole grains
Herbs: Borage, lambs quarters, wild lettuce, amaranth, nettles, campion, burdock, and yellow dock leaves
Calcium Content of Foods (in milligrams)
Rev. 6/02Sources of Calcium, Page 1 of 2
Dairy (1 cup)
Goat milk315
Skim milk300
Buttermilk300
Whole milk290
Yogurt270
Swiss cheese (1 oz)260
Cottage cheese230
Edam cheese (1 oz)220
Cheddar cheese (1 oz)215
Ice cream200
Breast milk (average)80
Parmesan (1 Tbsp grated) 70
Butter (1Tbsp)45
Seafood (3 oz)
Sardines with bones370
Salmon, red (4 oz)285
Oysters90
Smoked salmon15
Seaweed 25 grams
Hijiki350
Wakame325
Arame290
Kombu200
Dark Green Leafy Vegetables,
1 cup cooked
Collards360
Shepard’s Purse*300
Bok choy250
Kale210
Parsley*200
Mustard greens190
Broccoli (1 stalk) 160
Spinach*230
Dandelion greens150
Chard125
Rutabaga100
Leaf or Romaine Lettuce40
Head lettuce10
Beans and Peas (1 cup cooked)
Tofu (4 oz) 150
Navy beans140
Soybeans130
Pinto beans100
Garbanzo beans95
Lima/black beans60
Lentils and kidney beans50
Peanuts (1/4 cup) 25
Split peas20
Sprouts (1 cup raw)
Soy50
Mung35
Alfalfa25
Miscellaneous (2 Tablespoons)
Blackstrap molasses280
Nuts and Seeds (1 Tablespoon)
Sesame seeds70
Tahini-sesame butter20
Pumpkin seeds20
Sunflower seeds10
Peanuts7
Grains (1 cup dry)
Masa Harina140
Tortillas (2) 120
Cornmeal24
Cornmeal (degermed) 8
Whole wheat flour50
White enriched flour20
Oats40
Rice25
Rev. 6/02Sources of Calcium, Page 1 of 2
* These vegetables contain oxalic acid and other phytic acids that bind calcium. Steaming will prevent this from occurring.
Rev. 6/02Sources of Calcium, Page 1 of 2