Healthy Living
Calcium Sources Beyond Milk, Yogurt and cheese
Calcium Sources Beyond Milk, Yogurt and cheese
The following are sources of calcium that might replace part of the milk, yogurt or cheese that you currently eat. Milk and yogurt supply about 300 to 400 milligrams of calcium per cup. Cheese supplies about the same amount per 1 and 1/2 ounces. The sources listed below do not contain cholesterol.
Vegetable |
Serving Size |
MilligramsCalcium |
Calories |
|
Collard greens |
1/2 cup cooked from frozen |
180
|
31 |
|
Bok choy |
½ cup cooked |
165 |
10 |
|
Spinach |
½ cup cooked from frozen |
150 |
22 |
|
Edamame (green soybeans) |
½ cup cooked |
130 |
90 |
|
Turnip greens |
½ cup cooked |
125 |
24 |
|
Kale |
½ cup cooked |
100 |
20 |
|
Parsley |
½ cup raw |
100 |
11 |
|
Swiss chard |
½ cup cooked |
100 |
18 |
|
Okra |
½ cup cooked |
90 |
18 |
|
Mustard Greens |
½ cup cooked |
90 |
11 |
|
Dandelion Greens |
½ cup cooked |
75 |
18 |
|
Artichoke |
½ cup cooked or 1 small |
55 |
40 |
|
Leeks |
½ cup cooked |
55 |
16 |
|
Broccoli |
½ cup cooked |
45 |
20 |
|
Fennel |
½ cup cooked |
45 |
20 |
Nuts |
Serving Size |
MilligramsCalcium |
Calories |
|
Almonds |
¼ cup (4 tablespoons) |
95 |
154 |
|
Brazil Nuts |
¼ cup |
55 |
218 |
|
Hazelnuts |
¼ cup |
55 |
180 |
|
Almond butter |
1 tablespoon |
43 |
101 |
|
Sesame seeds |
1 tablespoon |
63 |
52 |
|
Tahini |
1 tablespoon |
65 |
86 |
Grains |
Serving Size |
MilligramsCalcium |
Calories |
|
Amaranth |
½ cup cooked |
135 |
125 |
|
Quinoa |
1 cup cooked |
80 |
222 |
|
Brown rice |
1 cup cooked |
50 |
216 |
Legumes(Beans, Peas, Lentils) |
Serving Size |
MilligramsCalcium |
Calories |
|
Tempeh |
1 cup cooked |
150 |
165 |
|
Soybeans, yellow |
1 cup cooked |
150 |
298 |
|
Tofu |
4 ounces |
120 to 400 (varies) |
80 to 140 |
|
Navy Beans |
1 cup cooked |
110 |
300 |
|
Pinto Beans |
1 cup cooked |
100 |
245 |
|
White Beans |
1 cup cooked |
95 |
255 |
|
Chickpeas |
1 cup cooked |
95 |
275 |
Fruit and Other |
Serving Size |
MilligramsCalcium |
Calories |
|
Rhubarb |
½ cup raw |
175 |
13 |
|
Figs, dried |
½ cup |
150 |
185 |
|
Blackstrap Molasses |
1 tablespoon |
170 |
47 |
|
Nondairy Milk |
1 cup (8 ounces) |
Varies tremendously |
Read labels 40 to 150 |
Your Comments
Dear Amy,
After reading numerous posts on the net about how amazing your veggie burgers are, I was finally able to give them a try today. I had the Texas Burger and it totally blew my mind, and my taste buds! I've been trying a lot of different brands of veggie burgers lately and this is BY FAR the absolute winner. Thanks again for a fantastic product that I can feel great about eating!
Your Comments
I just had to take a moment an tell you how GREAT your Amy's Medium Chili tastes! WOW, it is with out a doubt the best chili I've ever eaten. Have you ever thought of entering it in a chili competion? Keep up the delicious work!
Sincerely,
Mike (A happy Chili eater in Seattle.) Mervis