cooking healthy vegetable dishes
leek and lettuce on a chopping board
leek and lettuce on a chopping board


(approximated to the nearest 0 or 5)

An abundant variety of healthful and nutrient rich foods will satisfy our Calcium requirements.


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Vegetables


Beet greens


Bok Choy


Broccoli


Brussels Sprouts


Carrots


Chinese Cabbage (Napa)


Collard Greens


Cauliflower 


Kale, Turnip Greens


Mustard Greens


Okra


Broccoli Raab                  


Potato


Sweet Potato


Squash 


.....................................................................................................................................................................


Seaweed


Arame, Hijiki, Wakame


.....................................................................................................................................................................


Grains


Brown Rice 


Quinoa


Amaranth


.....................................................................................................................................................................


Legumes


Adzuki 


Black (Turtle) Beans


Garbanzo beans (Chickpeas) 


Great Northern


Kidney Beans 


Lima


Navy


Pinto


Soybeans


Vegetarian Baked Beans


.....................................................................................................................................................................Nuts and Seeds 


Pistachio (47)


Almonds (24)


Sesame 


Sunflower


Walnuts


.....................................................................................................................................................................


Fruits


1 medium fig


1 orange


1 papaya


1 banana


1 pear


mg of Calcium                mg of Calcium


1 cup raw                        1 cup cooked


45                                    165


75                                    160


40                                      70


35                                      55


35


60                                    160


50                                    150


                                          35


95                                    165


60                                    100


80                                    175


140


                                          20


                                          70


                                          80


1 cup dry


varies


1 cup cooked


25


100


300


1 cup cooked


65


100


80


120


90


50


130


80


175


130


1 oz


40


75


40


20


25


30


50


70


5


20


Tofu 


Tofu Extra Firm (Ca set)


Tofu Soft


Tempeh 4 oz


Non-Dairy “Milks” 


(Fortified)


Rice Dream Enriched


Soy Dream Enriched


Edensoy Extra


Vitasoy Enriched


Silk Unsweetened                                      600


.....................................................................................................................................................................


Other Beverages


(Fortified) Orange Juice 


....................................................................................................................................................................


Miscellaneous


Blackstrap Molasses


.....................................................................................................................................................................


Dairy 


Whole Cow’s Milk


Yogurt


Cheddar cheese 1 oz


Calcium in Processed Foods

mg of Calcium


1/2 cup


270


195


225


1 cup


300


300


200


300


1 cup


300


1 tbsp


175


1 cup


275


275


100


Calcium in Whole Foods