Sources of Calcium

Sources of Calcium


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