High calcium foods

Options
tammyc226
tammyc226 Posts: 158 Member
in Food and Nutrition
I am wondering besides dairy what other foods are high in calcium? I do enjoy dairy and have it often but find I'm still not meeting my calcium requirements so wondering what else I could have?

Replies

  • bestshiratakinoodles
    bestshiratakinoodles Posts: 32
    Options
    Start having Tofu Shirataki Noodles its best for health !!
  • newmein2013
    newmein2013 Posts: 674 Member
    Options
    tofu, sardines, & soybeans
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Thanks for the suggestions, any others?
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    Options
    Selected examples nicked from here ... http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1061

    Collard greens 1 cup, boiled 357 mg
    Black-eyed peas 1 cup, boiled 211 mg
    Blackstrap molasses 1 Tbsp 172 mg
    Baked beans 1 cup, canned 154 mg
    Kale 1 cup, cooked 94 mg
    Chinese cabbage 1 cup, raw 74 mg
    Oranges 1 cup 72 mg
    Almonds 1 oz 70 mg
  • eireannyoung
    eireannyoung Posts: 154 Member
    Options
    My favorite high-calcium foods are chia seeds and leafy greens!

    I also drink a daily infusion of nettle tea (steeped overnight) because nettles are high in many nutrients, including calcium. Oatstraw is another great herb to add to a tea infusion as it's also a good source of calcium. Unfortunately MFP isn't able to track the nutrient contents of herbs, so I can't say for sure exactly how much is in these, but I've heard that it's much higher and more easily absorbed than you can get from dairy.
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Thanks deadvim very helpful, I don't eat much of those items (no particular reason, as I do like them) so will make more of an effort to add them to my day :)
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Thanks eireann. I've heard a lot about chia seeds but haven't tried them yet, will check them out.
  • Werglum
    Werglum Posts: 378 Member
    Options
    Chickpeas have an AMAZING amount of calcium in them!! I think they are called garbanzo beans in America (not sure where in the world you are :happy: )
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Chickpeas have an AMAZING amount of calcium in them!! I think they are called garbanzo beans in America (not sure where in the world you are :happy: )

    Thanks! Btw I'm in Australia
  • owndbycatz
    owndbycatz Posts: 90 Member
    Options
    I was surprised to learn how much calcium arugula has! Ever since that discovery, I always add it to my salads.
    http://www.ucsfhealth.org/education/calcium_content_of_selected_foods/index.html
  • Werglum
    Werglum Posts: 378 Member
    Options
    Chickpeas have an AMAZING amount of calcium in them!! I think they are called garbanzo beans in America (not sure where in the world you are :happy: )

    Thanks! Btw I'm in Australia

    I'm in NZ!! (Most people outside Australasia think that NZ is in or attached to Australia so I guess we're neighbours!! :bigsmile: )
  • pinkminy
    pinkminy Posts: 286
    Options
    Lettuce is a good one

    Calcium-Rich Salad Ingredients

    Food Serving Calcium (mg) % DV Density Quality
    Sesame seeds 0.25 cup 351.0 35.1 3.1 Good
    Collard greens, boiled 1.0 cup 226.1 22.6 8.2 Excellent
    Turnip greens, cooked 1.0 cup 197.3 19.7 12.3 Excellent
    Soybeans, cooked 1.0 cup 175.4 17.5 1.1 -
    Navy beans, cooked 1.0 cup 127.4 12.7 0.9 -
    Mustard greens, boiled 1.0 cup 103.6 10.4 8.9 -
    Chard, boiled 1.0 cup 101.5 10.2 5.2 Very good
    Kale, fresh, boiled 1.0 cup 93.6 9.4 4.6 Very good
    Almonds 0.25 cup 88.0 8.8 0.8 -
    Tofu, raw 4.0 oz-wt 86.2 10.0 2.1 Good
    Pinto beans, cooked 1.0 cup 82.1 8.2 0.6 -
    Garbonzo beans, cooked 1.0 cup 80.4 8.0 0.5 -
    Green snap/string beans, boiled 1.0 cup 57.5 5.8 2.4 Good
    Celery, raw 1.0 cup 48.0 4.8 4.5 Good
    Black beans, boiled 1.0 cup 46.4 4.6 0.4 -
    Cabbage, raw 1.0 cup 41.8 4.2 2.5 Good
    Lettuce, romaine 2.0 cup 40.3 4.0 4.6 Good
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Thanks Pink. I think part of the problem is that calcium isn't listed in the database for many items. I eat lettuce quite often so maybe I'll update the database with the calcium info
  • tammyc226
    tammyc226 Posts: 158 Member
    Options
    Chickpeas have an AMAZING amount of calcium in them!! I think they are called garbanzo beans in America (not sure where in the world you are :happy: )

    Thanks! Btw I'm in Australia

    I'm in NZ!! (Most people outside Australasia think that NZ is in or attached to Australia so I guess we're neighbours!! :bigsmile: )

    Yes I guess we are :)
  • Anna800
    Anna800 Posts: 637 Member
    Options
    Lettuce is a good one

    Calcium-Rich Salad Ingredients

    Food Serving Calcium (mg) % DV Density Quality
    Sesame seeds 0.25 cup 351.0 35.1 3.1 Good
    Collard greens, boiled 1.0 cup 226.1 22.6 8.2 Excellent
    Turnip greens, cooked 1.0 cup 197.3 19.7 12.3 Excellent
    Soybeans, cooked 1.0 cup 175.4 17.5 1.1 -
    Navy beans, cooked 1.0 cup 127.4 12.7 0.9 -
    Mustard greens, boiled 1.0 cup 103.6 10.4 8.9 -
    Chard, boiled 1.0 cup 101.5 10.2 5.2 Very good
    Kale, fresh, boiled 1.0 cup 93.6 9.4 4.6 Very good
    Almonds 0.25 cup 88.0 8.8 0.8 -
    Tofu, raw 4.0 oz-wt 86.2 10.0 2.1 Good
    Pinto beans, cooked 1.0 cup 82.1 8.2 0.6 -
    Garbonzo beans, cooked 1.0 cup 80.4 8.0 0.5 -
    Green snap/string beans, boiled 1.0 cup 57.5 5.8 2.4 Good
    Celery, raw 1.0 cup 48.0 4.8 4.5 Good
    Black beans, boiled 1.0 cup 46.4 4.6 0.4 -
    Cabbage, raw 1.0 cup 41.8 4.2 2.5 Good
    Lettuce, romaine 2.0 cup 40.3 4.0 4.6 Good

    Unfortunately a lot of these calculations assume you are eating a large quantity of it. For instance I eat tofu everyday, one block of tofu is 16oz. I typically eat a 2oz serving size which is 73 calories and only 2g of protein.
    Likewise one cup of beans is a lot of calories!

    ETA: Lettuce isn't a good source. 2 cups of romaine = 3.1% of your daily calcium allowance.
  • _skittybang
    _skittybang Posts: 970 Member
    Options
    <--- High in calcium as well as protein. Ooo.. and high in fingernails.
  • Cliffslosinit
    Cliffslosinit Posts: 5,044 Member
    Options
    Hummus
  • mwhtmh
    mwhtmh Posts: 14
    Options
    I too need to eat more food with calcium in it. I've noted that the food database doe not contain much if any information on calcium in the data base. I got these amounts from the e-medicine health web site. When I looked at this list I realized my calcium intake was higher than than I thought I was.

    Dairy foods
    1 cup of milk - 291-302 mg
    1 cup of yogurt - 345-415 mg
    1 ounce of American cheese - 174 mg
    1 ounce of cheddar cheese - 191 mg
    1 ounce of mozzarella cheese - 207 mg
    ½ cup ricotta cheese - 337 mg
    1 cup of fortified soy or rice beverage - 250 mg-300 mg
    ½ cup ice cream - 80 mg-90 mg

    Protein foods
    1 cup beans (cooked) - 90 mg
    ½ cup soybeans (cooked) - 130 mg
    ½ cup tofu - 204 mg
    ½ cup hummus - 66 mg
    3 ounces canned salmon (with bones) - 167 mg
    3 ounces canned sardines (with bones) - 371 mg
    4 ounces salmon - 300 mg
    ½ cup almonds - 188 mg
    1 tablespoon sesame seeds - 88 mg

    Fruits
    1 cup calcium-fortified orange juice - 300 mg
    1 orange - 92 mg
    ½ cup dried figs - 144 mg
    ½ cup rhubarb - 174 mg

    Vegetables
    ½ cup broccoli (cooked) - 89 mg
    ½ cup kale (cooked) -90 mg
    ½ cup collard greens (cooked) - 74 mg
    ½ cup spinach (cooked) - 61 mg

    Grains
    1 cup fortified cereal - 200 mg-300 mg
    1 English muffin (wheat) - 175 mg
    2 slices bread (white) - 70 mg

Categories