Even better sources of calcium (than were posted on this list late last
week) include the following:
Vegetables
1 cup cooked calcium calories
Bok Choy 330 mg.
Broccoli 129 mg.
Chicory Leaf, raw 180 mg.
Collard Greens, cooked 304 mg.
Chard 121 mg.
Dandelion Greens, cooked 146 mg.
Dandelion Greens, raw 102 mg.
Dock, raw 58 mg.
Endive, raw 26 mg.
Kale, cooked 178 mg.
Lambs Quarters, cooked 516 mg.
Lettuce, raw romaine 45 mg.
Mustard Greens, cooked 196 mg.
Okra, 9 pods 92 mg.
Parsley, raw 78 mg.
Parsnips 90 mg.
Rutabaga 70 mg.
Spinach* 166 mg.
Turnip Greens, cooked 252 mg.
Watercress, cooked 40 mg.
Notes on Spinach:
* The oxalic acid in spinach may bind with and interfere with absorption of
much of its calcium.
* Spinach which is not fresh, locally grown, and eaten in season in your
area will lose a great deal of itıs vitamin C in transit. Spinach is
considerably lower in fiber and nutrients when compared to its more hearty
cousins. So, spinach should not be relied on as ones only or primary green
leafy vegetable. Cabbages, kale, collards, and Brussels sprouts are
excellent choices.
Seafoods with edible bones:
Mackerel, canned 4 oz.** 293 mg. 203
Salmon, pink, canned 4 oz. **221 mg. 159
Sardines, canned 4 oz.** 342 mg. 221
Oysters, 5 med, 4 oz. 96 mg. 103
Dairy products (listed as a reference point only--not as a suggestion to eat
dairy foods)
Whole milk, 1 cup 291 mg. 150
2% milk, 1 cup 297 mg. 121
Skim milk, 1 cup 302 mg. 86
Human milk, 1 cup 80 mg. 138
Cheddar cheese, 1 ounce 204 mg. 114
Cottage cheese, dry curd, 1 c 368 mg. 100
Parmesan cheese, 1 Tbsp. 69 mg. 33
Sea Vegetables, soaked 1/2 cup
Arame 131 mg. 26
Hijiki 157 mg. 18
Wakame/alaria 146 mg. 24
Carob powder, 1/4 cup 120 60
Figs, 5 126 274
Sources for chart:
Food & Agricultural Organization of the United nations, Nutritional Analysis
Comparisons for Quinoa & Other Grains, East West Journal, April 1985.
Groves, Phil, Lissance, Carol and Olsen, Mele, The Natural Food Calorie
Counter, Bantam Books, 1983,
Japan Nutritional Association, Composition of Foods, 10 Grams, Edible
Portions, East West Journal.
Pennington, Jean A T, Church, Helen Nichols, Food Value Portions Commonly
Used, Harper & Row, 1985.
United States Department of Agriculture, Composition of Foods, Raw,
Processed, Prepared, Agriculture Handbook Number 8, 1975.
Goldie Caughlin, Puget Consumers Co-ops Nutrition Education Department,
Seattle, Wa.
Broth made from simmering meat or poultry bones for 16-24 hours with a some
lemon juice, bay leaf, and a piece of kelp or kombu sea weed if you have it
Broth made from simmering fish heads and backs
Lesser amounts of calcium can be had from the following:
These foods contain far more (per realistic serving) than nuts, seeds, tuna,
dried fruit, or cabbag. Btw: Often you see posts saying that nuts and seeds
have so much zinc; however, they portions listed are usually very
unrealistic. So you have to use your joke detector to see whether a food
that someone claims is high in a nutrient actually provides a fairly good
size dose of the nutrient in question for a realistic serving.
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