Sources of NON-DAIRY calcium

Calcium content of foods (per 100-gram portion) (100 grams equals around 3.5 ounces)

1.        Human Breast Milk

2.        Almonds

3.        Amaranth

4.        Apricots (dried)

5.        Artichokes

6.        Beans (can: pinto, black)

7.        Beet greens (cooked)

8.        Blackeye peas

9.        Bran

10.     Broccoli (raw)

11.     Brussel Sprouts

12.     Buckwheat

13.     Cabbage (raw)

14.     Carrot (raw)

15.     Cashew nuts

16.     Cauliflower (cooked)

17.     Swiss Chard (raw)

18.     Chickpeas (garbanzos)

19.     Collards (raw leaves)

20.     Cress (raw)

21.     Dandelion greens

22.     Endive

23.     Escarole

24.     Figs (dried)

25.     Filberts (Hazelnuts) Kale (raw leaves)

26.     Kale (cooked leaves)

27.     Leeks

28.     Lettuce (lt. green)

29.     Lettuce (dark green)

30.     Molasses (dark-213 cal.)

31.     Mustard Green (raw)

32.     Mustard Green (cooked)

33.     Okra (raw or cooked)

34.     Olives

35.     Orange (Florida)

36.     Parsley

37.     Peanuts (roasted & salted)

38.     Peas (boiled)

39.     Pistachio nuts

40.     Potato Chips

41.     Raisins

42.     Rhubarb (cooked)

43.     Sauerkraut

44.     Sesame Seeds

45.     Squash (Butternut

46.     Soybeans

47.     Sugar (Brown)

48.     Tofu

49.     Spinach (raw)

50.     Sunflower seeds

51.     Sweet Potatoes (baked)

52.     Turnips (cooked)

53.     Turnip Greens (raw)

54.     Turnip Greens (boiled)

55.     Water Cress

33(lowest!)

234 mg
267 mg
67 mg
51 mg

135 mg
99 mg
55 mg
70 mg
48 mg

36 mg
114 mg
49 mg
37 mg
38 mg

42 mg
88 mg
150 mg
250 mg
81 mg

187 mg
81 mg
81 mg
126 mg
209 mg 249 mg
187 mg
52 mg
35 mg
68 mg

684 mg
183 mg
138 mg
92 mg
61 mg

43 mg
203 mg
74 mg
56 mg
131 mg

40 mg
62 mg
78 mg
36 mg
1160 mg

40 mg
60 mg
85 mg
128 mg
93 mg120 mg
40 mg
35 mg
246 mg
184 mg
151 mg

 

 


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