Dietary
Sources Of Calcium
(Make Your Own Choices)
| Dairy
Products |
| Yogurt |
Nonfat |
452 mg/cup |
| |
Lowfat |
415 mg/cup |
| |
Regular |
274 mg/cup |
| Milk |
Cow |
300 mg/cup |
| |
Goat |
326 mg/cup |
| Cheese |
Soft |
. |
|
|
Brie
|
52mg/oz |
| |
Cottage
|
150/cup |
| |
Hard cheese |
150-200 mg/oz |
| Beans |
| |
Black |
270 mg/cup dry
beans |
| |
Garbanzo (chickpeas) |
300 mg/cup dry
beans |
| |
Pinto |
257 mg/cup cooked |
| |
Soybeans |
131 mg/cup cooked |
| |
Soy milk |
48 mg/cup |
| |
Tofu |
110 mg/4 oz |
| |
Soy flour |
143 mg/cup |
| Nuts |
| |
Almonds |
332 mg/cup |
| |
Brazil nuts |
260 mg/cup |
| |
Hazelnuts |
282 mg/cup |
| |
Pistachios |
173 mg/cup |
| |
Sesame seeds |
165 mg/cup |
| |
Sunflower Seed |
174 mg/cup |
| Dark
Green Vegies |
| |
Collards |
218 mg/cup |
| |
Sea Weed |
|
| |
Agar-agar
|
400 mg/ 100 gm
(3.3 oz) |
| |
Dulse
|
567 mg/ 100 gm
(3.3 oz) |
| |
Hijiki
|
1,400 mg/ 100
gm (3.3 oz) |
| |
Kombu
|
800 mg/ 100 gm
(3.3 oz) |
| |
Nori
|
260 mg/ 100 gm
(3.3 oz) |
| |
Wakame
|
1,300 mg/ 100
gm (3.3 oz) |
| |
Turnip Greens |
105 mg/cup |
| |
(Others
eg chard, kale, spinach) |
less than 100mg/cup |
| Blackstrap
Molasses |
137
mg/tablespoon |
|