Calcium Rich Foods

Adult women between 19-50 years old need 1000 mg/day.

(this includes pregnant and breastfeeding women)

Vegetables Amount Calcium (mg)

Spinach, raw 1 cup 30 mg
Broccoli, raw 1 cup 35 mg
Bok choy, raw 1 cup 40 mg
Carrot, raw 1 cup 42 mg
Collard greens, raw 1 cup 50 mg
Kale, raw 1 cup 55 mg
under CC BY-SA Broccoli, boiled 1 cup 72 mg
Acorn squash, cooked 1 cup 90 mg
Chard or okra, cooked 1 cup 100 mg
Dairy Amount Calcium (mg)
Mustard Greens, frozen, boiled 1 cup 152 mg
Low-fat milk 1 cup 300 mg
Arugula, raw 1 cup 160 mg
Lactose- free milk, low fat 1 cup 300 mg
Kale, frozen, boiled 1 cup 180mg
Buttermilk 1 cup 285 mg
Spinach, cooked 1 cup 240mg
Calcium- fortified milk 1 cup 500 mg
Collard greens, frozen, boiled 1 cup 358 mg
Yogurt, plain low- fat 1 cup 400 mg
Yogurt, fruited low-fat 1 cup 314 mg
Fruit Amount Calcium (mg)
Cheese, American 1 oz 174 mg
Kiwi, raw 1 cup 35 mg
Cheese, mozzarella (part- 1 oz 184 mg
Orange (1 medium) 1 medium 52 mg
skim)
Figs, dried, uncooked ½ cup 121 mg
Cottage cheese, low-fat 1 cup 155 mg
Orange Juice (calcium- fortified) 1 cup 350 mg
Cheese, parmesan 1 tbsp 69 mg
Grapefruit Juice (calcium- 1 cup 349 mg
Frozen yogurt, vanilla 1 cup 103 mg
fortified)
Ice cream, hard 1 cup 168 mg
Nuts/ Seeds Amount Calcium (mg)
Meat and Fish Amount Calcium (mg)
Sunflower seeds, dried ¼ cup 50 mg
Sardines, canned in oil 2 sardines 92 mg
Almonds, toasted unblanched ¼ cup 80 mg
with bones
Sesame tahini 2 Tbsp 130 mg
Salmon (pink), canned 3 oz 181 mg
Sesame seeds, whole roasted ¼ cup 280 mg
with bones
Shrimp, canned 3 oz 50 mg
Other Amount Calcium (mg)
Molasses 1 tbsp 172 mg
Soy Amount Calcium (mg)
Pinto beans, canned 1 cup 103 mg
Soymilk (calcium- 1 cup 300 mg
fortified) Almond Milk 1 cup 470 mg
Soy yogurt (calcium- 2/3 cup 500 mg Rice Milk 1 cup 283 mg
fortified)
Soy Cheese (calcium- 1 oz 200 mg
fortified)
Tofu, firm (calcium- 4 oz 258 mg
fortified)
Tempeh ½ cup 77mg
Soybeans, boiled 1 cup 262 mg
Soy nuts, roasted ½ cup 119 mg