Healthy Living - Calcium Sources

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Healthy Living

Sources of Calcium

Food	Serving Size	Calcium Content (mg.)	Fractional Absorption (%)	Estimated absorbable Calcium/serving (mg.)
Cow's milk	1 cup	300	32	96
Almonds, dry roasted	1 oz.	80	21	17
Almond Butter	1 Tbsp.	43	21	9
Beans, pinto, red or cranberry	1 cup	82-89	17	14-15
Beans, great northern or navy	1 cup	121-128	17	21-22
Beans, white	1 cup	161	17	27
Blackstrap molasses	1 Tbsp.	137	n/a	n/a
Broccoli, boiled	1 cup	178	53	94
Brussel sprouts, boiled	1 cup	56	64	36
Chinese Cabbage (bok Choy), boiled	1 cup	158	54	85
Cabbage, green, boiled	1 cup	50	65	33
Cauliflower, boiled	1 cup	34	69	23
Figs, dried	5 medium	135	n/a	n/a
Kale, boiled	1 cup	94	59	55
Kohlrabi, boiled	1 cup	40	67	27
Mustard greens, boiled	1 cup	104	58	60
Oranges, navel	1 medium	56	n/a	n/a
Rutabaga, boiled	1 cup	72	61	44
Sesame seeds, hulled	1 oz.	37	21	8
Sesame seeds, unhulled	1 oz.	381	21	58
Sesame seed butter (tahini)	1 Tbsp.	64	21	13
Soymilk, Semblence	1 cup	200	31	62
Soymilk, Edensoy	1 cup	95	31	29
Soymilk, Vitasoy	1 cup	76	31	24
Spinach, boiled	1 cup	244	5.1	12
Tofu, set with calcium, firm	1/2 cup	258	31	80
Tofu, set with calcium, med.	1/2 cup	130	31	40
Turnip greens, boiled	1 cup	198	52	103

Total calcium content per serving. This gives the calcium content in mg. of calcium per serving. Source: Pennington's Food Values of Portions Commonly Used, 1989.
Fractional absorption. This tells us how much calcium will be absorbed from a food. the figures were derived from Connie Weaver's work at Purdue Unversity in the U.S.
Estimated absorbable calcium. This figure tells us how much calcium will be absorbed by our bodies.
Chart developed by Brenda Davis, R.D.