 |
| |
Calcium Rich Foods
| |
| Food Item |
Measure |
mg's per measure |
|
|
|
| Alfalfa seeds, sprouted, raw |
1 cup |
11 |
| Apples, raw, with skin |
1 apple |
8 |
| Applesauce, canned, sweetened, without salt |
1 cup |
10 |
| Apricots, canned, heavy syrup pack, with skin, solids and liquids |
1 cup |
23 |
| Apricots, dried, sulfured, uncooked |
10 halves |
19 |
| Apricots, raw |
1 apricot |
5 |
| Artichokes, (globe or french), cooked, boiled, drained, without salt |
1 cup |
35 |
| Asparagus, canned, drained solids |
4 spears |
12 |
| Asparagus, cooked, boiled, drained |
4 spears |
14 |
| Asparagus, frozen, cooked, boiled, drained, without salt |
4 spears |
11 |
| Asparagus, frozen, cooked, boiled, drained, without salt |
1 cup |
32 |
| Avocados, raw, California |
1 oz |
4 |
| Avocados, raw, Florida |
1 oz |
3 |
| Bagels, cinnamon-raisin |
3 1/2" bagel |
13 |
| Bagels, plain, enriched, with calcium propionate (includes onion,
poppy, sesame) |
4" bagel |
79 |
| Bamboo shoots, canned, drained solids |
1 cup |
10 |
| Bananas, raw |
1 banana |
6 |
| Barley, pearled, cooked |
1 cup |
17 |
| Barley, pearled, raw |
1 cup |
58 |
| Beans, baked, canned, plain or vegetarian |
1 cup |
86 |
| Beans, baked, canned, with franks |
1 cup |
124 |
| Beans, kidney, red, mature seeds, canned |
1 cup |
64 |
| Beans, kidney, red, mature seeds, cooked, boiled, without salt |
1 cup |
50 |
| Beans, navy, mature seeds, cooked, boiled, without salt |
1 cup |
126 |
| Beans, pinto, mature seeds, cooked, boiled, without salt |
1 cup |
79 |
| Beans, snap, green, canned, regular pack, drained solids |
1 cup |
38 |
| Beet greens, cooked, boiled, drained, without salt |
1 cup |
164 |
| Beets, canned, drained solids |
1 cup |
26 |
| Beets, cooked, boiled, drained |
1 cup |
27 |
| Blackberries, raw |
1 cup |
42 |
| Blueberries, frozen, sweetened |
1 cup |
14 |
| Blueberries, raw |
1 cup |
9 |
| Bread crumbs, dry, grated, plain |
1 oz |
52 |
| Bread crumbs, dry, grated, seasoned |
1 cup |
218 |
| Bread, Multi-Grain (includes whole-grain) |
1 slice |
27 |
| Bread, Multi-Grain, toasted (includes whole-grain) |
1 slice |
27 |
| Bread, oatmeal |
1 slice |
18 |
| Bread, pitta, white, enriched |
6 1/2" pitta |
52 |
| Bread, pumpernickel |
1 slice |
22 |
| Bread, raisin, enriched |
1 slice |
17 |
| Bread, wheat |
1 slice |
36 |
| Bread, white, commercially prepared (includes soft bread crumbs) |
1 slice |
38 |
| Bread, whole-wheat, commercially prepared |
1 slice |
30 |
| Broccoli, cooked, boiled, drained, without salt |
1 spear |
15 |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt |
1 cup |
61 |
| Broccoli, raw |
1 cup |
41 |
| Brussels sprouts, cooked, boiled, drained, without salt |
1 cup |
56 |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt |
1 cup |
40 |
| Buckwheat flour, whole-groat |
1 cup |
49 |
| Buckwheat groats, roasted, cooked |
1 cup |
12 |
| Bulgur, cooked |
1 cup |
18 |
| Bulgur, dry |
1 cup |
49 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt |
1 cup |
158 |
| Cabbage, cooked, boiled, drained, without salt |
1 cup |
72 |
| Cabbage, raw |
1 cup |
28 |
| Cabbage, red, raw |
1 cup |
32 |
| Cabbage, savoy, raw |
1 cup |
25 |
| Carbonated beverage, club soda |
12 fl oz |
18 |
| Carbonated beverage, cola, contains caffeine |
12 fl oz |
7 |
| Carbonated beverage, ginger ale |
12 fl oz |
11 |
| Carbonated beverage, grape soda |
12 fl oz |
11 |
| Carbonated beverage, orange |
12 fl oz |
19 |
| Carbonated beverage, root beer |
12 fl oz |
19 |
| Carob flour |
1 tbsp |
28 |
| Carrot juice, canned |
1 cup |
57 |
| Carrots, canned, regular pack, drained solids |
1 cup |
37 |
| Carrots, frozen, cooked, boiled, drained, without salt |
1 cup |
51 |
| Carrots, raw |
1 cup |
36 |
| Cauliflower, cooked, boiled, drained, without salt |
1 cup |
20 |
| Cauliflower, frozen, cooked, boiled, drained, without salt |
1 cup |
31 |
| Celery, cooked, boiled, drained, without salt |
1 cup |
63 |
| Cherries, sweet, raw |
10 cherries |
9 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned |
1 cup |
77 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked,
boiled, without salt |
1 cup |
80 |
| Chives, raw |
1 tbsp |
3 |
| Coffee, brewed from grounds, prepared with tap water |
6 fl oz |
4 |
| Coffee, instant, regular, prepared with water |
6 fl oz |
7 |
| Collards, cooked, boiled, drained, without salt |
1 cup |
266 |
| Collards, frozen, chopped, cooked, boiled, drained, without salt |
1 cup |
357 |
| Corn, sweet, yellow, canned, cream style, regular pack |
1 cup |
8 |
| Cornmeal, self-rising, degermed, enriched, yellow |
1 cup |
483 |
| Cornmeal, whole-grain, yellow |
1 cup |
7 |
| Cornstarch |
1 tbsp |
0 |
| Couscous, cooked |
1 cup |
13 |
| Couscous, dry |
1 cup |
42 |
| Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained,
without salt |
1 cup |
211 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained,
without salt |
1 cup |
39 |
| Cranberry juice cocktail, bottled |
8 fl oz |
8 |
| Cucumber, peeled, raw |
1 large |
39 |
| Cucumber, with peel, raw |
1 large |
48 |
| Dandelion greens, cooked, boiled, drained, without salt |
1 cup |
147 |
| Dates, deglet noor |
1 cup |
69 |
| Doughnuts, cake-type, plain (includes unsugared, old-fashioned) |
1 medium |
12 |
| English muffins, plain, enriched, with ca prop (includes sourdough) |
1 muffin |
93 |
| English muffins, plain, toasted, enriched, with calcium propionate
(includes sourdough) |
1 muffin |
102 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, heavy syrup, solids and liquids |
1 cup |
15 |
| Fruit cocktail, (peach and pineapple and pear and grape and cherry),
canned, juice pack, solids and liquids |
1 cup |
19 |
| Fruit punch drink, with added nutrients, canned |
8 fl oz |
20 |
| Fruit, mixed, (peach and cherry-sweet and -sour and raspberry and
grape and boysenberry), frozen, sweetened |
1 cup |
18 |
| Garlic, raw |
1 clove |
5 |
| Grape drink, canned |
8 fl oz |
130 |
| Grape juice, canned or bottled, unsweetened, without added vitamin C |
1 cup |
23 |
| Grape juice, frozen concentrate, sweetened, undiluted, with added
vitamin C |
6 fl oz |
28 |
| Grapefruit juice, pink, raw |
1 cup |
22 |
| Grapefruit juice, white, canned, sweetened |
1 cup |
20 |
| Grapefruit, raw, pink and red, all areas |
1/2 grapefruit |
27 |
| Grapefruit, raw, white, all areas |
1/2 grapefruit |
12 |
| Grapefruit, sections, canned, light syrup pack, solids and liquids |
1 cup |
36 |
| Grapes, red or green (European type, such as Thompson seedless), raw |
1 cup |
16 |
| Hummus, commercial |
1 tbsp |
5 |
| Kale, cooked, boiled, drained, without salt |
1 cup |
94 |
| Kale, frozen, cooked, boiled, drained, without salt |
1 cup |
179 |
| Kiwi fruit, (chinese gooseberries), fresh, raw |
1 medium |
26 |
| Leavening agents, baking powder, double-acting, sodium aluminum
sulfate |
1 tsp |
270 |
| Leavening agents, baking powder, double-acting, straight phosphate |
1 tsp |
339 |
| Leavening agents, baking powder, low-sodium |
1 tsp |
217 |
| Leavening agents, baking soda |
1 tsp |
0 |
| Leavening agents, yeast, baker's, active dry |
1 pkg |
4 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without
salt |
1 cup |
31 |
| Lemon juice, canned or bottled |
1 cup |
27 |
| Lemon juice, raw |
juice of 1 lemon |
3 |
| Lemonade, frozen concentrate, white, prepared with water |
8 fl oz |
10 |
| Lentils, mature seeds, cooked, boiled, without salt |
1 cup |
38 |
| Lettuce, butterhead (includes boston and bibb types), raw |
1 head |
57 |
| Lettuce, cos or romaine, raw |
1 cup |
18 |
| Lettuce, green leaf, raw |
1 cup |
20 |
| Lettuce, iceberg (includes crisphead types), raw |
1 head |
97 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
without salt |
1 cup |
50 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled,
drained, without salt |
1 cup |
51 |
| Lima beans, large, mature seeds, canned |
1 cup |
51 |
| Lima beans, large, mature seeds, cooked, boiled, without salt |
1 cup |
32 |
| Lime juice, canned or bottled, unsweetened |
1 cup |
30 |
| Lime juice, raw |
juice of 1 lime |
5 |
| Mangos, raw |
1 mango |
21 |
| Melons, cantaloupe, raw |
1 cup |
14 |
| Melons, honeydew, raw |
1 cup |
10 |
| Miso |
1 cup |
39 |
| Muffins, blueberry, commercially prepared (Includes mini-muffins) |
1 muffin |
20 |
| Muffins, corn, commercially prepared |
1 muffin |
42 |
| Muffins, oat bran |
1 muffin |
36 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without
salt |
1 cup |
15 |
| Mung beans, mature seeds, sprouted, raw |
1 cup |
14 |
| Mushrooms, canned, drained solids |
1 cup |
17 |
| Mushrooms, cooked, boiled, drained, without salt |
1 cup |
9 |
| Mushrooms, shiitake, cooked, without salt |
1 cup |
4 |
| Mushrooms, white, raw |
1 cup |
2 |
| Mustard greens, cooked, boiled, drained, without salt |
1 cup |
104 |
| Nectarines, raw |
1 nectarine |
8 |
| Nuts, almonds |
1 oz |
75 |
| Nuts, brazilnuts, dried, unblanched |
1 oz |
45 |
| Nuts, cashew nuts, dry roasted, with salt added |
1 oz |
13 |
| Nuts, cashew nuts, oil roasted, with salt added |
1 oz |
12 |
| Nuts, chestnuts, european, roasted |
1 cup |
41 |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded |
1 cup |
14 |
| Nuts, hazelnuts or filberts |
1 oz |
32 |
| Nuts, macadamia nuts, dry roasted, with salt added |
1 oz |
20 |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added |
1 oz |
20 |
| Nuts, mixed nuts, with peanuts, oil roasted, with salt added |
1 oz |
31 |
| Nuts, pecans |
1 oz |
20 |
| Nuts, pine nuts, dried |
1 oz |
5 |
| Nuts, pistachio nuts, dry roasted, with salt added |
1 oz |
31 |
| Nuts, walnuts, english |
1 oz |
28 |
| Oat bran, cooked |
1 cup |
22 |
| Oat bran, raw |
1 cup |
55 |
| Oil, olive, salad or cooking |
1 tbsp |
0 |
| Oil, peanut, salad or cooking |
1 tbsp |
0 |
| Oil, sesame, salad or cooking |
1 tbsp |
0 |
| Oil, soybean, salad or cooking, (hydrogenated) |
1 tbsp |
0 |
| Oil, soybean, salad or cooking, (hydrogenated) and cottonseed |
1 tbsp |
0 |
| Oil, vegetable safflower, salad or cooking, oleic, over 70% (primary
safflower oil of commerce) |
1 tbsp |
0 |
| Oil, vegetable, canola |
1 tbsp |
0 |
| Oil, vegetable, corn, industrial and retail, all purpose salad or cooking |
1 tbsp |
0 |
| Okra, cooked, boiled, drained, without salt |
1 cup |
123 |
| Okra, frozen, cooked, boiled, drained, without salt |
1 cup |
177 |
| Olives, ripe, canned (small-extra large) |
5 large |
19 |
| Onion rings, breaded, par fried, frozen, prepared, heated in oven |
10 rings |
19 |
| Onions, cooked, boiled, drained, without salt |
1 cup |
46 |
| Onions, cooked, boiled, drained, without salt |
1 medium |
21 |
| Onions, dehydrated flakes |
1 tbsp |
13 |
| Onions, raw |
1 whole |
25 |
| Onions, spring or scallions (includes tops and bulb), raw |
1 cup |
72 |
| Orange juice, canned, unsweetened |
1 cup |
20 |
| Orange juice, chilled, includes from concentrate |
1 cup |
25 |
| Orange juice, frozen concentrate, unsweetened, diluted with 3 volume
water |
1 cup |
22 |
| Orange juice, raw |
1 cup |
27 |
| Oranges, raw, all commercial varieties |
1 orange |
52 |
| Papayas, raw |
1 papaya |
73 |
| Parsley, raw |
10 sprigs |
14 |
| Parsnips, cooked, boiled, drained, without salt |
1 cup |
58 |
| Peaches, canned, heavy syrup pack, solids and liquids |
1 cup |
8 |
| Peaches, canned, heavy syrup pack, solids and liquids |
1 half |
3 |
| Peaches, canned, juice pack, solids and liquids |
1 half |
6 |
| Peaches, dried, sulfured, uncooked |
3 halves |
11 |
| Peaches, frozen, sliced, sweetened |
1 cup |
8 |
| Peaches, raw |
1 cup |
10 |
| Peaches, raw |
1 peach |
6 |
| Peanut butter, chunk style, with salt |
1 tbsp |
7 |
| Peanut butter, smooth style, with salt |
1 tbsp |
7 |
| Peanuts, all types, dry-roasted, with salt |
1 oz |
15 |
| Peanuts, all types, dry-roasted, without salt |
1 oz |
15 |
| Peanuts, all types, oil-roasted, with salt |
1 oz |
17 |
| Pears, asian, raw |
1 pear |
11 |
| Pears, canned, heavy syrup pack, solids and liquids |
1 cup |
13 |
| Pears, canned, juice pack, solids and liquids |
1 half |
7 |
| Pears, canned, juice pack, solids and liquids |
1 cup |
22 |
| Pears, raw |
1 pear |
15 |
| Peas, edible-podded, boiled, drained, without salt |
1 cup |
67 |
| Peas, edible-podded, frozen, cooked, boiled, drained, without salt |
1 cup |
94 |
| Peas, green, canned, regular pack, drained solids |
1 cup |
34 |
| Peas, green, frozen, cooked, boiled, drained, without salt |
1 cup |
38 |
| Peas, split, mature seeds, cooked, boiled, without salt |
1 cup |
27 |
| Peppers, hot chili, green, raw |
1 pepper |
8 |
| Peppers, hot chili, red, raw |
1 pepper |
6 |
| Peppers, jalapeno, canned, solids and liquids |
1/4 cup cup |
6 |
| Peppers, sweet, green, cooked, boiled, drained, without salt |
1 cup |
12 |
| Peppers, sweet, green, raw |
1 pepper |
12 |
| Peppers, sweet, green, raw |
1 cup |
15 |
| Peppers, sweet, green, raw |
1 ring |
1 |
| Peppers, sweet, red, cooked, boiled, drained, without salt |
1 cup |
12 |
| Peppers, sweet, red, raw |
1 cup |
10 |
| Peppers, sweet, red, raw |
1 pepper |
8 |
| Pickles, cucumber, dill or kosher dill |
1 pickle |
27 |
| Pimento, canned |
1 tbsp |
1 |
| Pineapple and grapefruit juice drink, canned |
8 fl oz |
18 |
| Pineapple and orange juice drink, canned |
8 fl oz |
13 |
| Pineapple juice, canned, unsweetened, without added ascorbic acid |
1 cup |
33 |
| Pineapple, canned, heavy syrup pack, solids and liquids |
1 cup |
36 |
| Pineapple, canned, juice pack, solids and liquids |
1 cup |
35 |
| Pineapple, raw, all varieties |
1 cup |
20 |
| Plantains, cooked |
1 cup |
3 |
| Plantains, raw |
1 medium |
5 |
| Plums, canned, purple, heavy syrup pack, solids and liquids |
1 cup |
23 |
| Plums, canned, purple, heavy syrup pack, solids and liquids |
1 plum |
4 |
| Plums, canned, purple, juice pack, solids and liquids |
1 plum |
5 |
| Plums, canned, purple, juice pack, solids and liquids |
1 cup |
25 |
| Plums, dried (prunes), stewed, without added sugar |
1 cup |
47 |
| Plums, raw |
1 plum |
4 |
| Potato, baked, flesh and skin, without salt |
1 potato |
30 |
| Potatoes, baked, flesh, without salt |
1 potato |
8 |
| Potatoes, baked, skin, without salt |
1 skin |
20 |
| Potatoes, boiled, cooked in skin, flesh, without salt |
1 potato |
7 |
| Potatoes, boiled, cooked without skin, flesh, without salt |
1 cup |
12 |
| Potatoes, boiled, cooked without skin, flesh, without salt |
1 potato |
11 |
| Potatoes, hashed brown, frozen, plain, prepared |
1 patty |
4 |
| Potatoes, hashed brown, home-prepared |
1 cup |
22 |
| Prune juice, canned |
1 cup |
31 |
| Pumpkin, canned, without salt |
1 cup |
64 |
| Pumpkin, cooked, boiled, drained, without salt |
1 cup |
37 |
| Radishes, raw |
1 raddish |
1 |
| Raisins, seedless |
1 packet |
7 |
| Raisins, seedless |
1 cup |
73 |
| Raspberries, frozen, red, sweetened |
1 cup |
38 |
| Raspberries, raw |
1 cup |
31 |
| Refried beans, canned (includes USDA commodity) |
1 cup |
88 |
| Rhubarb, frozen, cooked, with sugar |
1 cup |
348 |
| Rice, brown, long-grain, cooked |
1 cup |
20 |
| Rice, white, long-grain, parboiled, enriched, cooked |
1 cup |
33 |
| Rice, white, long-grain, parboiled, enriched, dry |
1 cup |
102 |
| Rice, white, long-grain, precooked or instant, enriched, prepared |
1 cup |
13 |
| Rice, white, long-grain, regular, cooked |
1 cup |
16 |
| Rice, white, long-grain, regular, raw, enriched |
1 cup |
52 |
| Seaweed, kelp, raw |
2 tbsp |
17 |
| Seaweed, spirulina, dried |
1 tbsp |
1 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added |
1 oz |
12 |
| Seeds, sesame butter, tahini, from roasted and toasted kernels (most
common type) |
1 tbsp |
64 |
| Seeds, sesame seed kernels, dried (decorticated) |
1 tbsp |
5 |
| Seeds, sunflower seed kernels, dry roasted, with salt added |
1 oz |
20 |
| Shallots, raw |
1 tbsp |
4 |
| Soy sauce made from soy and wheat (shoyu) |
1 tbsp |
3 |
| Soyabeans, green, cooked, boiled, drained, without salt |
1 cup |
261 |
| Soyabeans, mature cooked, boiled, without salt |
1 cup |
175 |
| Soyamilk, original and vanilla, unfortified |
1 cup |
61 |
| Spaghetti, cooked, enriched, without added salt |
1 cup |
10 |
| Spaghetti, whole-wheat, cooked |
1 cup |
21 |
| Spinach, canned, drained solids |
1 cup |
272 |
| Spinach, cooked, boiled, drained, without salt |
1 cup |
245 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt |
1 cup |
291 |
| Spinach, raw |
1 cup |
30 |
| Squash, summer, all varieties, cooked, boiled, drained, without salt |
1 cup |
49 |
| Squash, summer, all varieties, raw |
1 cup |
17 |
| Squash, winter, all varieties, cooked, baked, without salt |
1 cup |
45 |
| Squash, winter, butternut, frozen, cooked, boiled, without salt |
1 cup |
46 |
| Strawberries, frozen, sweetened, sliced |
1 cup |
28 |
| Strawberries, raw |
1 cup |
27 |
| Sweet potato, canned, syrup pack, drained solids |
1 cup |
33 |
| Sweet potato, canned, vacuum pack |
1 cup |
56 |
| Sweet potato, cooked, baked in skin, without salt |
1 potato |
55 |
| Sweet rolls, cinnamon, commercially prepared with raisins |
1 roll |
43 |
| Tangerine juice, canned, sweetened |
1 cup |
45 |
| Tangerines, (mandarin oranges), canned, light syrup pack |
1 cup |
18 |
| Tangerines, (mandarin oranges), raw |
1 tangerine |
31 |
| Tapioca, pearl, dry |
1 cup |
30 |
| Tea, brewed, prepared with tap water |
6 fl oz |
0 |
| Tea, herb, chamomile, brewed |
6 fl oz |
4 |
| Tea, instant, sweetened with sodium saccharin, lemon-flavored,
prepared |
8 fl oz |
7 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride
(nigari) |
1/4 block |
163 |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride
(nigari) |
1 piece |
133 |
| Tomato juice, canned, with salt added |
1 cup |
24 |
| Tomato products, canned, paste, without salt added |
1 cup |
94 |
| Tomato products, canned, sauce |
1 cup |
32 |
| Tomatoes, red, ripe, canned, packed in tomato juice |
1 cup |
74 |
| Tomatoes, sun-dried |
1 piece |
2 |
| Turnip greens, cooked, boiled, drained, without salt |
1 cup |
197 |
| Turnip greens, frozen, cooked, boiled, drained, without salt |
1 cup |
249 |
| Turnips, cooked, boiled, drained, without salt |
1 cup |
51 |
| Vegetable juice cocktail, canned |
1 cup |
27 |
| Vegetables, mixed, canned, drained solids |
1 cup |
44 |
| Water, tap, municipal |
8 fl oz |
7 |
| Waterchestnuts, chinese, canned, solids and liquids |
1 cup |
6 |
| Watermelon, raw |
1 wedge |
20 |
| Watermelon, raw |
1 cup |
11 |
| Wheat flour, white, all-purpose, enriched, bleached |
1 cup |
19 |
| Wheat flour, white, all-purpose, self-rising, enriched |
1 cup |
423 |
| Wheat flour, white, bread, enriched |
1 cup |
21 |
| Wheat flour, white, cake, enriched |
1 cup |
19 |
| Wheat flour, whole-grain |
1 cup |
41 |
| WORTHINGTON FOODS, MORNINGSTAR FARMS Grillers
Vegan Burgers, frozen |
1 patty |
31 |
|
|
| |
