title
Introduction | Nutrition Health Assessment | Treatment | Fees | Practitioner Bio

 

 

  Foods highest in Calcium, in order from highest to lowest and Australian RDI's

 

 

   (From USDA SR21, 2009 and other sources) Note that this list is by no means exhaustive, as there are other foods and herbs that contain calcium.
  KEY: Fruits in Orange and Vegetables are in Green
NDB-No Description Weight (g) Common measure mg Calcium per common measure
01097 Milk, canned, evaporated, nonfat 256 1 cup 742
01037 Cheese, ricotta, part skim milk 246 1 cup 669
01036 Cheese, ricotta, whole milk 246 1 cup 509
01118 Yogurt, plain, skim milk, 13 grams protein per 227 grams 227 227 grams 452
01117 Yogurt, plain, low fat, 12 grams protein per 227 grams 227 227 grams 415
09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 348
15088 Fish, Sardine, Atlantic, canned in oil, drained solids with bone 85.0 85 grams 325
11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 291
01088 Milk, buttermilk, fluid, cultured, lowfat 245 1 cup 284
01077 Milk, whole, 3.25% milkfat 244 1 cup 276
01116 Yogurt, plain, whole milk, 8 grams protein per 227 grams 227 227 grams 275
11461 Spinach, canned, drained solid 214 1 cup 272
11162 Collards, cooked, boiled, drained, without salt 190 1 cup 266
11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 261
11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 249
11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 245
01040 Cheese, swiss 28.3 1 cup 224
11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained 165 1 oz 211
` Organic Black Strap Molasses 14 1 Tbls 200
11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 197
16051 Beans, white, mature seeds, canned 262 1 cup 191
15084 Fish, salmon, pink, canned, solids with bone and liquid 85.0 85 grams 181
11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 179
11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 177
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 175
01012 Cheese, cottage, creamed, large or small curd 210 1 cup 174
11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 164
16126 Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 163
11117 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 158
01007 Cheese, camembert 38.0 1 wedge 147
11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 147
01019 Cheese, feta 28 28 grams 140
15141 Crustaceans, crab, blue, canned 135 1 cup 136
16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 126
01014 Cheese, cottage, nonfat, uncreamed, dry, large or small curd 145 1 cup 125
11279 Okra, cooked, boiled, drained, without salt 160 1 cup 123
16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 120
19088 Ice creams, vanilla, light 66.0 1/2 cup 106
11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 104
09307 Rhubarb,fresh, raw, diced 122 1 cup 104
11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 97
11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 94
11546 Tomato products, canned, paste, without salt added 262 1 cup 94
11234 Kale, cooked, boiled, drained, without salt 130 1 cup 94
19089 Ice creams, vanilla, rich 74 1/2 cup 87
16006 Beans, baked, canned, plain or vegetarian 254 1 cup 86
16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked 164 1 cup 80
16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 79
15160 Mollusks, clam, mixed species, canned, drained solids 85 85 grams 78
16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 77
12061 Nuts, almonds 28 1 oz (24 nuts) 75
11531 Tomatoes, red, ripe, canned, packed in tomato juice 240 1 cup 74
15241 Fish, trout, rainbow, farmed, cooked, dry heat 85 85 grams 73
09226 Papayas, raw 304 1 papaya 73
09298 Raisins, seedless 145 1 cup 73
11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 72
09200 Oranges, raw, all commercial varieties 180 1 cup 72
11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 72
11439 Sauerkraut, canned, solids and liquids 236 1 cup 71
09087 Dates, deglet noor 178 1 cup 69
15041 Fish, herring, Atlantic, pickled 85 85 grams 65
16034 Beans, kidney, red, mature seeds, canned 256 1 cup 64
12166 Seeds, sesame butter, tahini, from roasted and toasted kernels 15 1 tbsp 64
11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 62
09094 Figs, dried, uncooked 38 2 figs 62
11299 Parsnips, cooked, boiled, drained, without salt 156 1 cup 58
11061 Beans, snap, green, frozen, cooked, boiled, drained without salt 135 1 cup 57
11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 56
20033 Oat bran, raw 94 1 cup 55
11565 Turnips, cooked, boiled, drained, without salt 156 1 cup 51
20011 Buckwheat flour, whole-groat 120 1 cup 49
12078 Nuts, brazilnuts, dried, unblanched 28 1 oz (6-8 nuts) 45
01132 Egg, whole, cooked, scrambled 61 1 large 43
11510 Sweet potato, cooked, boiled, without skin 156 1 potato 42
11242 Kohlrabi, cooked, boiled, drained, without salt 165 1 cup 41
11282 Onions, raw 160 1 cup 37
11124 Carrots, raw 110 1 cup 36
02007 Spices, celery seed 2.0 1 tsp 35
12120 Nuts, hazelnuts or filberts 28 28 grams 32
18075 Bread, whole-wheat, commercially prepared 28 1 slice 30
11457 Spinach, raw 30 1 cup 30
12155 Nuts, walnuts, english 28 1 oz (14 halves) 28
09148 Kiwi fruit, (chinese gooseberries), fresh, raw 76 1 medium 26
     
Australian Recommended Dietary Intakes for Calcium      
From the NUTRIENT REFERENCE VALUES FOR AUSTRALIA AND NEW ZEALAND and      
ENDORSED BY THE National Health and Medical Research Council (NHMRC) ON 9 SEPTEMBER 2005      
Boys and Girls      
1–3 yr 500 mg/day      
4–8 yr 700 mg/day      
Boys      
9–11 yr 1,000 mg/day      
12–13 yr 1,300 mg/day      
14–18 yr 1,300 mg/day      
Girls      
9–11 yr 1,000 mg/day      
12–13 yr 1,300 mg/day      
14–18 yr 1,300 mg/day      
Men      
19–30 yr 1,000 mg/day      
31–50 yr 1,000 mg/day      
51–70 yr 1,000 mg/day      
>70 yr 1,300 mg/day      
Women      
19–30 yr 1,000 mg/day      
31–50 yr 1,000 mg/day      
51–70 yr 1,300 mg/day      
>70 yr 1,300 mg/day      
Pregnency      
14–18 yr 1,300 mg/day      
19–30 yr 1,000 mg/day      
31–50 yr 1,000 mg/day      
Lactation      
14–18 yr 1,300 mg/day      
19–30 yr 1,000 mg/day      
31–50 yr 1,000 mg/day      
     
Safe Upper level of intake set at 2500mg for all age and gender groups      
 
 
 

 

Tel: 61 7 5545 2153
FAX: 07 3102 9959
SMS: 0439 54 77 88
info@healthysecondopinion.com.au

All content and images on this web site are subject to Copyright © 2009
Healthy Second Opinion All rights reserved
Web site co-ordination, management, artwork and content by
Hartmut Gunther B.Sc. Hons (Biochemistry and Genetics),
Grad. Cert. Nutrition Medicine.
Phone 07 5545 2153, 0439547788,
hart@healthysecondopinion.com.au