Calcium Rich Foods Chart

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

footer for calcium rich foods page