Top 10 Foods Highest in Calcium

3/25/2014 Top 10 Foods Highest in Calcium
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Top 10 Foods Highest in Calcium
Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones
and enzymes. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal
heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of
vascular diseases like stroke and heart attack. Most calcium is found in dark leafy greens and dairy. While there is some evidence that oxalates in greens
can hinder calcium absorption, they are still a good source of calcium, and the calculated percent daily value (%DV) already takes into account
absorption and bio-availability. For more, see the section on calcium absorption. The %DV for calcium is 1000mg. Below is a list of high calcium
foods by common serving size, for more, see the extended lists of high calcium foods by nutrient density, and calcium rich foods.
#1: Dark Leafy Greens (Watercress)
Calcium in 100g (Raw) 1 Cup Chopped (34g) 10 Sprigs (25g)
120mg (12% DV) 41mg (8% DV) 30mg (3% DV)
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%),
Arugula (6%), and Collards (5%). Click to see complete nutrition facts.
#2: Low Fat Cheese (Mozzarella Nonfat)
Calcium in 100g 1 Cup Shredded (113g) 1 Ounce (28g)
961mg (95% DV) 1086mg (109% DV) 269mg (27% DV)
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2%
Fat (2%). Click to see complete nutrition facts.
#3: Low Fat Milk & Yogurt (Nonfat Milk)
Calcium in 100g 1 Cup (245g) Per Fluid Ounce (31g)
125mg (13% DV) 306mg (31% DV) 39mg (4% DV)
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%). Click to see complete nutrition facts.
#4: Chinese Cabbage (Pak Choi, Bok Choy)
Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV). Click to see complete
nutrition facts.
#5: Fortified Soy Products (Tofu)
Calcium in 100g (Raw) 1/2 Cup Raw (124g) 1/2 Cup Fried (124g)
350mg (35% DV) 434mg (43% DV) 1192mg (119% DV)
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and
Unsweetened Soy Milk with added calcium and vitamins (13%). Click to see complete nutrition facts.
#6: Okra (Cooked)
Calcium in 100g 1 Cup Sliced (160g) 8 Pods (85g)
77mg (8% DV) 124mg (12% DV) 65mg (7% DV)
Click to see complete nutrition facts.
#7: Broccoli
Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g)
47mg (5% DV) 43mg (4% DV) 62mg (6% DV)
One cup of cooked broccoli, boiled in water contains just 54 calories. Click to see complete nutrition facts.
#8: Green Snap Beans
Calcium in 100g (Raw) 1 Cup Raw (110g) Per Cup Cooked (125g)
37mg (4% DV) 41mg (4% DV) 55mg (6% DV)
One cup of cooked green snap beans, boiled in water contains just 44 calories. Click to see complete nutrition facts.
#9: Almonds
Calcium in 100g 1 Cup Whole (143g) 1 Ounce (28g)
264mg (26% DV) 378mg (38% DV) 74mg (7% DV)
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories. Click to see complete nutrition facts.
#10: Fish Canned (Sardines, in Oil, with Bones)
Calcium in 100g 1 Cup Drained (149g) 1 Ounce (28g)
383mg (38% DV) 569mg (57% DV) 107mg (11% DV)
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%). Click to see
complete nutrition facts.
The Top 10 High Calcium Foods by Nutrient Density (Calcium per Gram)
#1: Dried Herbs (Dried Basil, Thyme, Marjoram,
Rosemary, Dill)
2113mg (211% DV) per
100 grams
106mg (11% DV) per ground
tablespoon (5 grams)
Click to see complete nutrition facts for
Dried Herbs
#2: Cheese (Parmesan, Romano, Gruyere,
Goats, Swiss)
1376mg (138% DV) per
100 grams
385mg (39% DV) per ounce
(28 grams)
Cheese
#3: Sesame Seeds
975mg (98% DV) per
100 grams
88mg (9% DV) per tablespoon
(9 grams)
Sesame Seeds
#4: Tofu (Fried)
372mg (37% DV) per
100 grams
48mg (5% DV) per piece (13
grams)
Tofu
#5: Almonds
264mg (26% DV) per
100 grams
74mg (7% DV) per ounce (23
kernels, 28 grams)
Almonds
#6: Flaxseeds
255mg (26% DV) per
100 grams
26mg (3% DV) per tablespoon
(10 grams)
Flaxseeds
#7: Dark Green Leafy Vegetables (Spinach,
Swiss Chard, Beet Greens, Kale)
99mg (10% DV) per
100 grams Raw
245mg (24% DV) per cup
cooked (180 grams)
Dark Green Vegetables
#8: Milk and Yogurt (Whole Milk and Whole Milk
Yogurt)
113mg (11% DV) per
100 grams
276mg (28% DV) per cup (244
grams)
Milk and Yogurt
#9: Brazil Nuts
160mg (16% DV) per
100 grams
45mg (4% DV) per ounce or 6
kernels (28 grams)
Brazil Nuts
#10: Fish (Herring, Pike, Bass, Perch, Rainbow
Trout, Pollock)
74mg (7% DV) per 100
grams cooked
106mg (11% DV) per cooked
fillet (143 grams)
Fish
Other Calcium Rich Foods
Whey Powder
796mg (80% DV)
per 100 gram
serving
1154mg (115% DV) per
(cup) (227 grams)
64mg (6% DV) per
tablespoon
Click to see complete nutrition facts
for Sweet Dried Whey
Whole Milk
113mg (11% DV)
per 100 gram
serving
(244 grams)
35mg (4% DV) in a fluid
ounce (31 grams)
for Whole Milk
Low-Fat Buttermilk
116mg (12% DV)
per 100 gram
serving
(245 grams)
36mg (4% DV) in a fluid
ounce (31 grams)
for Low-fat Buttermilk
Whole Wheat Bread
107mg (11% DV)
per 100 gram
serving
60mg (6% DV) in two
slices (56 grams)
30mg (3% DV) per slice
(28 grams)
for Whole Wheat Bread
Rhubarb
86mg (9% DV) per
100 gram serving
diced (122 grams)
44mg (4% DV) per stalk
(51 grams)
for Rhubarb
Fresh Thyme
405mg (41% DV)
per 100 gram
serving
4mg (0% DV) per
teaspoon (1 gram)
2mg (0% DV) in 1/2
teaspoon (0.5 grams)
for Fresh Thyme
Parsley
138mg (14% DV)
per 100 gram
serving
(60 grams)
6mg (1% DV) per
for Fresh Parsley
Endive
52mg (5% DV) per
100 gram serving
chopped (50 grams)
267mg (27% DV) per
head (513 grams)
for Endive
Capers (Canned)
40mg (4% DV) per
100 gram serving
4mg (0% DV) per
8mg (1% DV) in two
tablespoons (18 grams)
for Capers
Tahini (Sesame Seed Paste)
426mg (43% DV)
per 100 gram
serving
64mg (6% DV) per
119mg (12% DV) per
ounce (28 grams)
for Tahini
Molasses
205mg (21% DV)
per 100 gram
serving
(337 grams)
41mg (4% DV) per
for Molasses
Garlic
181mg (18% DV)
per 100 gram
serving
(136 grams)
16mg (2% DV) in three
cloves (9 grams)
for Garlic
Basil
177mg (18% DV)
per 100 gram
serving
11mg (1% DV) per cup of
whole leaves (6 grams)
9mg (1% DV) in 2
chopped tablespoons (5
grams)
for Basil
Lettuce (Greenleaf)
36mg (4% DV) per
100 gram serving
shredded (36 grams)
9mg (1% DV) per large
outer leaf (24 grams)
for Basil
Grape Leaves (Canned)
289mg (29% DV)
per 100 gram
serving
(7 leaves)(28 grams)
12mg (1% DV) per leaf (4
grams)
for Canned Grape Leaves
Amaranth Greens (Chinese Spinach, Hinn
Choy, Yin Tsoi, Rajgira, Bayam, Kulitis,
Callaloo)
215mg (22% DV)
per 100 gram
serving
(28 grams)
30mg (3% DV) per leaf
(14 grams)
for Raw Amaranth Leaves
47mg (5% DV) per Click to see complete nutrition facts
Amaranth (Grain)
100 gram serving 116mg (12% DV) per cup cooked (246 grams) for Amaranth Grain (Cooked)
Jute (Meloukhia)
211mg (21% DV)
per 100 gram
serving
(87 grams)
92mg (9% DV) in a half-
cup (44 grams)
for Cooked Jute (Meloukhia)
Fireweed Leaves
429mg (43% DV)
per 100 gram
serving
(23 grams)
94mg (9% DV) per plant
(22 grams)
for Raw Fireweed Leaves
Kelp (Seaweed)
168mg (17% DV)
per 100 gram
serving
(80 grams)
17mg (2% DV) in 2
tablespoons (10 grams)
for Raw Kelp (Seaweed)
Nopales
164mg (16% DV)
per 100 gram
serving
(149 grams)
48mg (5% DV) per pad or
leaf (29 grams)
for Nopales
Canned Sardines
382mg (38% DV)
per 100 gram
serving
351mg (35% DV) per can
(3.75 oz) (92 grams)
92mg (9% DV) in two
average sardines (24
grams)
for Canned Sardines with Bones
Chili Powder
278mg (28% DV)
per 100 gram
serving
22mg (2% DV) per
8mg (1% DV) per
teaspoon (3 grams)
for Chili Powder
Chia Seeds (Dried)
631mg (63% DV)
per 100 gram
serving
177mg (18% DV) per ounce (28 grams)
for Dried Chia Seeds
Lotus Seeds
163mg (16% DV)
per 100 gram
serving
(32 grams)
(42 seeds) (28 grams)
for Dried Lotus Seeds
Cooked Mustard Greens
74mg (7% DV) per
100 gram serving
(140 grams)
52mg (5% DV) in a half
cup (70 grams)
for Cooked Mustard Greens
Health Benefits of Calcium
Bone Health and Osteoporosis (*Controversial) - Adequate intake of calcium during childhood, adolescence, and early adulthood up to age
30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of osteoporosis.
2
Many factors lead to
osteoporosis and affect its severity.
3
There is mixed evidence if a diet higher in calcium benefits those with osteoporosis, however, the U.S. Food
and Drug Administration still suggests that a diet high in calcium in addition with vitamin D and regular exercise may reduce risk of osteoporosis.
4
Lower Blood Pressure (*Controversial) - There is mixed evidence if increased intake of calcium will lower or raise blood pressure.
5-7
Several
studies report that those who obtain calcium from plant sources are likely to have lower blood pressure and reduced risk of heart
disease.
8-12
Conversely, those who predominantly consume their calcium from salty cheeses are more likely to have higher blood
pressure and increased risk of heart disease.
Reduced Risk of Colon Cancer (*Controversial) - Several observational studies link a higher intake of calcium with reduced colon cancer
risk.
13-16
However, various other studies report the results to be inconclusive when compared to a placebo group.
16-18
Factors which Affect Calcium Absorption
Amount of Calcium Consumed - The more calcium you consume, the less you absorb. Though consuming more calcium will increase your total
level.
2
Age - Children absorb about 60% of the calcium from foods, while adults absorb only 20%. Calcium absorption decreases with age and people
over 50 should eat more calcium.
2
Pregnancy - Pregnant women absorb more calcium.
2
Vitamin D Intake - Vitamin D enhances calcium absorption. It can be found in foods or created by exposing skin to sunshine.
2
Phytic and Oxalic Acid - Even though some studies suggest phytic and oxalic acid affect calcium absorption, people eating a balanced diet will
not be affected, further, the percent daily value already accounts for this absorption factor. High amounts of oxalic acid is found in plant foods like
spinach, collard greens, sweet potatoes, rhubarb, and beans. Phytic acid is found in whole bread, and wheat bran.
2
Sodium, Protein, Alcohol, Caffeine (Coffee and Tea) - A diet high in sodium, protein, alcohol, and caffeine (coffee and tea) can harm
absorption and retention of calcium by causing more calcium to be excreted. Alcohol also interferes with the metabolism of vitamin D.
2
Health Risks of Excessive Calcium Intake
Kidney Stones (*Controversial) - At least one clinical trial has shown that 7 years of vitamin D and calcium supplementation is associated with
increased risk of kidney stones.
30
However, several other studies report lower risk of kidney stones with increased calcium intake,
31-33
which
suggests that consumption of oxalates and lower intake of fluids are more likely to play a role in increasing kidney stone risk.
34
Impairment of the Kidneys - Extremely high levels of calcium, often associated with hyperparathyroidism, as opposed to food or supplement
intake, can impair functioning of the kidneys, and lead to reduced absorption of other essential minerals, such as iron, zinc, magnesium, and
phosphorus.
Increased Risk of Cardiovascular Disease (*Controversial) - Some studies show that taking calcium supplements in excess of 500mg daily
can increase risk of cardiovascular diseases.
44,45
Increased Risk of Prostate Cancer (*Controversial) - Several studies have found a link between increased calcium intake, or 2.5 servings of
dairy foods, and increased risk of prostate cancer. It is inconclusive whether the dairy products or the calcium increases the risk.
19-25
However,
several other studies have found no association between prostate cancer and calcium,
26-29
suggesting that calcium from plant foods is better
than from dairy products.
Decreased Absorption of Certain Medications - Excessive intake of calcium can decrease the absorption of the following:
35-37
Biphosphonates (for osteoporosis)
Antibiotics (fluoroquinolone and tetracycline)
Levothyroxine (for hypothyroidism)
Phenytoin (an anticonvulsant)
Tiludronate disodium (for Paget's disease)
People at Risk of a Calcium Deficiency
Postmenopausal women - Due to a reduced level of the hormone estrogen, calcium absorption decreases in menopausal women.
38
Unfortunately, an increased intake of calcium during this time may not help.
39,40
Women who miss their menstrual period (Amenorrhea) - Amenorrhea is a condition that typically occurs in anorexic women, or women who
are athletes. This is again due to a reduced level of estrogren. Increased intake of calcium foods is recommended.
41
Individuals with lactose intolerance - People with lactose intolerance consume fewer dairy products, which in turn, can reduce the amount of
calcium consumed.
Vegetarians and Vegans (*Controversial) - Oxalic and phytic acids found primarily in plant products are thought to reduce absorption of
calcium.
42
However, consumption of meats has also been shown to increase the excretion of calcium.
43
As such vegetarians and vegans might
not be any worse off than omnivores, but should still be sure to eat plenty of plant foods high in calcium.
People taking Certain Medications
Aluminum and magnesium containing antacids.
Mineral oil and stimulant laxatives.
Glucocorticoids, such as prednisone.
Recipes High in Calcium
Wine Steamed Kale
Vegetarian Gumbo with Okra
Lightly Cooked Napa Cabbage
Blackberry Salad
Spicey Lentil Cabbage
Warnings
Cheese and Whole Milk are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or
stroke.
Sesame Seeds, Flax Seeds, Almonds, Molasses, and Brazil Nuts are high calorie foods and should be eaten in moderate amounts by people with
a high body mass index.
Buy Calcium Foods
Dried Herbs, Parmesan cheese, Sesame Seeds, Almonds, Flax Seeds, Molasses, Brazil Nuts, Herring.

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3/25/2014 Top 10 Foods Highest in Calcium

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