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 Calcium in Foods List

The chart is designed so that the foods listed at the top are those containing the greatest amount of calcium. Also note many vegetable sources of calcium are more bioavailable than dairy, so a greater amount of calcium is available to your body.
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Dairy Sources

Vegetables, and Fruit

Beans, Nuts and Grains

Seafood and others

Plain Yogurt, non-fat 450 mg of calcium.(100-150 mg more calcium than milk)!

Collard Greens (178 mg calcium )& Very high Vitamin. K, A & C, and Potassium.

Refried beans, canned (188 mg per cup or 87.5 per ½ cup)

Fortified cereals (varies greatly 100-1000mg)

Romano Cheese (1.5oz) 452mg

Black-eyed peas (cow peas)

White beans 1/2 cup (80.5 mg)

Soy Milk fortified and raw Tofu (1/2 cup)

Plain and Fruit Yogurt low fat (345 mg)

Turnip Greens 1/2 cup cooked (124 mg)

Soy beans (88 mg)

Canned Sardines (325 mg calcium)

Ricotta part-skim (335mg)

Kale (100 mg calcium tested at over 40% bioavailability compared to milk at 30%)

Navy beans and Small white beans (65 mg)

Oysters

Swiss Cheese (336mg)

Dandelion Greens 1/2 cup(74 mg) 

Pinto & Pink Beans about (43 mg)

Natto (Japanese fermented soybeans)

Cheddar Cheese 1.5 oz (307 mg calcium)

Edammame (soy beans)
(88 mg)

Baked beans, canned

Dried Figs (10 figs  269 mg calcium about the same as a cup of 2% milk)

Mozzarella  part-skim
(311mg)

Chinese or Napa Cabbage (79 mg calcium plus potassium and vitamin k for strong bones)

Hummus has (62 mg calcium per ½ cup)

Fortified Orange Juice (200-260 mg calcium Shake carton then pour)

Gouda, Muenster,  Provolone (321 mg)

Watercress ½ cup fresh

Great Northern beans

Pink Salmon canned with bone (181 mg calcium)

Milk Nonfat (306 mg)

Broccoli 1 cup (74 mg of very absorbable calcium)

Azuki beans

Black Strap Molasses (1 Tbl 137 mg calcium)

Milk Skim 1% (290 mg)

Papaya 1 medium (72 mg)

Chick peas

Ocean Perch 3oz (116 mg)

Buttermilk low fat (284)whole milk (276 mg calcium)

Acorn & Butternut Squash (1/2 cup has 45mg calcium)

Almond butter 1 tbl (43 mg calcium)

Instant Oatmeal (110-164 mg of calcium)

Blue Cheese 1.5 oz (225mg)

Broccoli 1 cup (74 mg of very absorbable calcium)

Sesame seeds, (88 mg)

Tempeh

Mozzarella, whole milk (215 mg)

Orange, fresh (52mg calcium)

 

Nori (seaweed)

Feta Cheese 1.5 oz (210 mg calcium)

Figs, fresh (2 medium)

 

Blue Crab,canned

Pizza Cheese Mix 1/4 cup (150 mg)

 

 

Clams, canned (78 mg)

String Cheese 1 stick (150 mg)

Rainbow Trout, 3 oz

Parmesan Cheese 2 tbl (138 mg) 

Almonds 24, (75mg)

Frozen Yogurt low fat organic (105 mg)

Molasses, medium

 

Brazil nuts 8 (50 mg calcium)

 

Crab, cooked (50mg)


There is a big misconception that vegetable sources of calcium are not as absorbable. In fact calcium from vegetables often have a 40-50% absorbability rate, while dairy calcium is about 28-30%, therefore a lesser amount of calcium is required for your body to get the same benefit because it has more calcium available to use. 
Vegetables high in oxalic acid are the one exception as the oxalates bind to calcium and decrease absorption; spinach, beet greens, swiss chard, rhubarb, and okra all have high oxalic acid and shouldn’t be relied on as your main calcium source.

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