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CALCIUM SOURCES
The below listings (from
http://www.soystache.com/calcium.htm) are based on a 100 gram serving of
each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of calcium to the lowest amount of calcium. The source of the
data listed here is the USDA Nutrient Database:
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl .
|
Source |
Calcium mg |
Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
|
Total |
Saturated |
| Sesame seeds |
975.000 |
49.670 |
6.957 |
0.000 |
17.730 |
351.000 |
14.550 |
11.800 |
573.000 |
| Tofu, raw,
firm, prepared with calcium sulfate |
683.000 |
8.720 |
1.261 |
0.000 |
15.780 |
58.000 |
10.470 |
2.300 |
145.000 |
| Winged beans,
mature seeds, raw |
440.000 |
16.320 |
2.303 |
0.000 |
29.650 |
179.000 |
13.440 |
? |
409.000 |
| Sesame butter,
tahini |
426.000 |
53.760 |
7.529 |
0.000 |
17.000 |
95.000 |
8.950 |
9.300 |
595.000 |
| Soybeans,
mature seeds, raw |
277.000 |
19.940 |
2.884 |
0.000 |
36.490 |
280.000 |
15.700 |
9.300 |
416.000 |
| Nuts, almond
butter, plain, without salt added |
270.000 |
59.100 |
5.602 |
0.000 |
15.080 |
303.000 |
3.700 |
3.700 |
633.000 |
| Nuts, almonds |
248.000 |
50.640 |
3.881 |
0.000 |
21.260 |
275.000 |
4.290 |
11.800 |
578.000 |
| Beans, white,
mature seeds, raw |
240.000 |
0.850 |
0.219 |
0.000 |
23.360 |
190.000 |
10.440 |
15.200 |
333.000 |
| Flax seed |
199.000 |
34.000 |
3.196 |
0.000 |
19.500 |
362.000 |
6.220 |
27.900 |
492.000 |
| Soybeans,
green, raw |
197.000 |
6.800 |
0.786 |
0.000 |
12.950 |
65.000 |
3.550 |
4.200 |
147.000 |
| Beans, kidney,
california red, mature seeds, raw |
195.000 |
0.250 |
0.036 |
0.000 |
24.370 |
160.000 |
9.350 |
24.900 |
330.000 |
| Milk, sheep |
193.400 |
7.000 |
4.603 |
27.000 |
5.980 |
18.360 |
0.100 |
0.000 |
107.808 |
| Turnip greens,
raw |
190.000 |
0.300 |
0.070 |
0.000 |
1.500 |
31.000 |
1.100 |
3.200 |
27.000 |
| Dandelion
greens, raw |
187.000 |
0.700 |
0.170 |
0.000 |
2.700 |
36.000 |
3.100 |
3.500 |
45.000 |
| Beans, french,
mature seeds, raw |
186.000 |
2.020 |
0.221 |
0.000 |
18.810 |
188.000 |
3.400 |
25.200 |
343.000 |
| Nuts,
brazilnuts, dried, unblanched |
176.000 |
66.220 |
16.154 |
0.000 |
14.340 |
225.000 |
3.400 |
5.400 |
656.000 |
| Beans, great
northern, mature seeds, raw |
175.000 |
1.140 |
0.356 |
0.000 |
21.860 |
189.000 |
5.470 |
20.200 |
339.000 |
| Beans, small
white, mature seeds, raw |
173.000 |
1.180 |
0.304 |
0.000 |
21.110 |
183.000 |
7.730 |
24.900 |
336.000 |
| Seaweed, kelp,
raw |
168.000 |
0.560 |
0.247 |
0.000 |
1.680 |
121.000 |
2.850 |
1.300 |
43.000 |
| Beans, yellow,
mature seeds, raw |
166.000 |
2.600 |
0.671 |
0.000 |
22.000 |
222.000 |
7.010 |
25.100 |
345.000 |
| lotus seeds |
163.000 |
1.970 |
0.330 |
0.000 |
15.410 |
210.000 |
3.530 |
? |
332.000 |
| Tofu, firm,
prepared with calcium sulfate and magnesium chloride |
162.000 |
4.460 |
0.646 |
0.000 |
8.040 |
46.000 |
1.450 |
0.400 |
77.000 |
| Arugula, raw |
160.000 |
0.660 |
0.086 |
0.000 |
2.580 |
47.000 |
1.460 |
1.600 |
25.000 |
| Beans, navy,
mature seeds, raw |
155.000 |
1.280 |
0.331 |
0.000 |
22.330 |
173.000 |
6.440 |
24.400 |
335.000 |
| Mothbeans,
mature seeds, raw |
150.000 |
1.610 |
0.364 |
0.000 |
22.940 |
381.000 |
10.850 |
? |
343.000 |
| Seaweed,
wakame, raw |
150.000 |
0.640 |
0.130 |
0.000 |
3.030 |
107.000 |
2.180 |
0.500 |
45.000 |
| Collards, raw |
145.000 |
0.420 |
0.055 |
0.000 |
2.450 |
9.000 |
0.190 |
3.600 |
30.000 |
| Figs, dried,
uncooked |
144.000 |
1.170 |
0.234 |
0.000 |
3.050 |
59.000 |
2.230 |
12.200 |
255.000 |
| Beans, kidney,
all types, mature seeds, raw |
143.000 |
0.830 |
0.120 |
0.000 |
23.580 |
140.000 |
8.200 |
24.900 |
333.000 |
| Mungo beans,
mature seeds, raw |
138.000 |
1.640 |
0.114 |
0.000 |
25.210 |
267.000 |
7.570 |
18.300 |
341.000 |
| Back to the top! |
Calcium mg |
Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
|
Total |
Saturated |
| Parsley, raw |
138.000 |
0.790 |
0.132 |
0.000 |
2.970 |
50.000 |
6.200 |
3.300 |
36.000 |
| Yardlong beans,
mature seeds, raw |
138.000 |
1.310 |
0.339 |
0.000 |
24.330 |
338.000 |
8.610 |
11.000 |
347.000 |
| Kale, raw |
135.000 |
0.700 |
0.091 |
0.000 |
3.300 |
34.000 |
1.700 |
2.000 |
50.000 |
| Milk, goat |
133.500 |
4.140 |
2.667 |
11.400 |
3.560 |
13.970 |
0.050 |
0.000 |
68.813 |
| Mung beans,
mature seeds, raw |
132.000 |
1.150 |
0.348 |
0.000 |
23.860 |
189.000 |
6.740 |
16.300 |
347.000 |
| Beans, kidney,
royal red, mature seeds, raw |
131.000 |
0.450 |
0.065 |
0.000 |
25.330 |
138.000 |
8.700 |
24.900 |
329.000 |
| Beans, pink,
mature seeds, raw |
130.000 |
1.130 |
0.292 |
0.000 |
20.960 |
182.000 |
6.770 |
12.700 |
343.000 |
| Wasabi, root,
raw |
128.000 |
0.630 |
? |
0.000 |
4.800 |
69.000 |
1.030 |
7.700 |
109.000 |
| Beans,
cranberry (roman), mature seeds, raw |
127.000 |
1.230 |
0.316 |
0.000 |
23.030 |
156.000 |
5.000 |
24.700 |
335.000 |
| Beans, black,
mature seeds, raw |
123.000 |
1.420 |
0.366 |
0.000 |
21.600 |
171.000 |
5.020 |
15.200 |
341.000 |
| Milk, nonfat |
123.000 |
0.180 |
0.117 |
2.000 |
3.410 |
11.000 |
0.040 |
0.000 |
35.000 |
| Beans, pinto,
mature seeds, raw |
121.000 |
1.130 |
0.235 |
0.000 |
20.880 |
159.000 |
5.880 |
24.400 |
340.000 |
| Watercress, raw |
120.000 |
0.100 |
0.027 |
0.000 |
2.300 |
21.000 |
0.200 |
1.500 |
11.000 |
| Milk, producer,
fluid, 3.7% milkfat |
119.000 |
3.660 |
2.278 |
14.300 |
3.280 |
13.400 |
0.050 |
0.000 |
64.172 |
| Sunflower seed |
116.000 |
49.570 |
5.195 |
0.000 |
22.780 |
354.000 |
6.770 |
10.500 |
570.000 |
| Nuts, hazelnuts
or filberts |
114.000 |
60.750 |
4.464 |
0.000 |
14.950 |
163.000 |
4.700 |
9.700 |
628.000 |
| Tempeh |
111.000 |
10.800 |
2.220 |
0.000 |
18.540 |
81.000 |
2.703 |
? |
193.000 |
| Tofu, soft,
prepared with calcium sulfate and magnesium chloride |
111.000 |
3.690 |
0.533 |
0.000 |
6.550 |
27.000 |
1.110 |
0.200 |
61.000 |
| Tomatoes,
sun-dried |
110.000 |
2.970 |
0.426 |
0.000 |
14.110 |
194.000 |
9.090 |
12.300 |
258.000 |
| Peanuts,
spanish, raw |
106.000 |
49.600 |
7.642 |
0.000 |
26.150 |
188.000 |
3.910 |
9.500 |
570.000 |
| Chickpeas
(garbanzo beans, bengal gram), mature seeds, raw |
105.000 |
6.040 |
0.626 |
0.000 |
19.300 |
115.000 |
6.240 |
17.400 |
364.000 |
| Nuts, walnuts,
English |
104.000 |
65.210 |
6.126 |
0.000 |
15.230 |
158.000 |
2.910 |
6.700 |
654.000 |
| Broadbeans
(fava beans), mature seeds, raw |
103.000 |
1.530 |
0.254 |
0.000 |
26.120 |
192.000 |
6.700 |
25.000 |
341.000 |
| Mustard greens,
raw |
103.000 |
0.200 |
0.010 |
0.000 |
2.700 |
32.000 |
1.460 |
3.300 |
26.000 |
| Spinach, raw |
99.000 |
0.350 |
0.056 |
0.000 |
2.860 |
79.000 |
2.710 |
2.700 |
22.000 |
| Tempeh, cooked |
95.600 |
11.380 |
3.290 |
|
18.190 |
77.200 |
2.126 |
? |
197.000 |
| Currants,
zante, dried |
86.000 |
0.270 |
0.028 |
0.000 |
4.080 |
41.000 |
3.260 |
6.800 |
283.000 |
| Rhubarb, raw |
86.000 |
0.200 |
0.053 |
0.000 |
0.900 |
12.000 |
0.220 |
1.800 |
21.000 |
| Nuts, macadamia
nuts, raw |
85.000 |
75.770 |
12.061 |
0.000 |
7.910 |
130.000 |
3.690 |
8.600 |
718.000 |
| Winged beans,
immature seeds, raw |
84.000 |
0.870 |
0.238 |
0.000 |
6.950 |
34.000 |
1.500 |
? |
49.000 |
| Back to the top! |
Calcium mg |
Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
|
Total |
Saturated |
| Beans, kidney,
red, mature seeds, raw |
83.000 |
1.060 |
0.154 |
0.000 |
22.530 |
138.000 |
6.690 |
15.200 |
337.000 |
| Lima beans,
large, mature seeds, raw |
81.000 |
0.690 |
0.161 |
0.000 |
21.460 |
224.000 |
7.510 |
19.000 |
338.000 |
| Okra, raw |
81.000 |
0.100 |
0.026 |
0.000 |
2.000 |
57.000 |
0.800 |
3.200 |
33.000 |
| Seaweed,
irishmoss, raw |
72.000 |
0.160 |
0.033 |
0.000 |
1.510 |
144.000 |
8.900 |
1.300 |
49.000 |
| Nuts, pecans |
70.000 |
71.970 |
6.175 |
0.000 |
9.170 |
121.000 |
2.530 |
9.600 |
691.000 |
| Seaweed, laver,
raw |
70.000 |
0.280 |
0.061 |
0.000 |
5.810 |
2.000 |
1.800 |
0.300 |
35.000 |
| Lettuce,
looseleaf, raw |
68.000 |
0.300 |
0.039 |
0.000 |
1.300 |
11.000 |
1.400 |
1.900 |
18.000 |
| Soybeans,
mature seeds, sprouted, raw |
67.000 |
6.700 |
0.929 |
0.000 |
13.090 |
72.000 |
2.100 |
1.100 |
122.000 |
| Beans, adzuki,
mature seeds, raw |
66.000 |
0.530 |
0.191 |
0.000 |
19.870 |
127.000 |
4.980 |
12.700 |
329.000 |
| Finfish,
halibut, Atlantic and Pacific, cooked, dry heat |
60.000 |
2.940 |
0.417 |
41.000 |
26.690 |
107.000 |
1.070 |
0.000 |
140.000 |
| Quinoa |
60.000 |
5.800 |
0.590 |
0.000 |
13.100 |
210.000 |
9.250 |
5.900 |
374.000 |
| Beans, pinto,
immature seeds, frozen, unprepared |
58.000 |
0.500 |
0.061 |
0.000 |
9.800 |
60.000 |
3.000 |
5.700 |
170.000 |
| Nuts, walnuts,
black |
58.000 |
56.580 |
3.628 |
0.000 |
24.350 |
202.000 |
3.070 |
5.000 |
607.000 |
| Prickly pears,
raw |
56.000 |
0.510 |
0.067 |
0.000 |
0.730 |
85.000 |
0.300 |
3.600 |
41.000 |
| Egg, whole,
cooked, fried |
55.000 |
15.000 |
4.167 |
459.000 |
13.540 |
11.000 |
1.560 |
0.000 |
199.000 |
| Oats |
54.000 |
6.900 |
1.217 |
0.000 |
16.890 |
177.000 |
4.720 |
10.600 |
389.000 |
| Seaweed, agar,
raw |
54.000 |
0.030 |
0.006 |
0.000 |
0.540 |
67.000 |
1.860 |
0.500 |
26.000 |
| Beans, pinto,
immature seeds, frozen, cooked, boiled, drained, without salt |
52.000 |
0.480 |
0.058 |
0.000 |
9.310 |
54.000 |
2.710 |
8.600 |
162.000 |
| Chard, swiss,
raw |
51.000 |
0.200 |
0.030 |
0.000 |
1.800 |
81.000 |
1.800 |
1.600 |
19.000 |
| Lentils, mature
seeds, raw |
51.000 |
0.960 |
0.135 |
0.000 |
28.060 |
107.000 |
9.020 |
30.500 |
338.000 |
| Prunes, dried,
uncooked |
51.000 |
0.520 |
0.041 |
0.000 |
2.610 |
45.000 |
2.480 |
7.100 |
239.000 |
| Egg, whole,
cooked, hard-boiled |
50.000 |
10.610 |
3.267 |
424.000 |
12.580 |
10.000 |
1.190 |
0.000 |
155.000 |
| Hyacinth-beans,
immature seeds, raw |
50.000 |
0.200 |
0.088 |
0.000 |
2.100 |
40.000 |
0.740 |
? |
46.000 |
| Chickpeas
(garbanzo beans, bengal gram), mature seeds, cooked, boiled, without
salt |
49.000 |
2.590 |
0.269 |
0.000 |
8.860 |
48.000 |
2.890 |
7.600 |
164.000 |
| Egg, whole,
raw, fresh |
49.000 |
10.020 |
3.100 |
425.000 |
12.490 |
10.000 |
1.440 |
0.000 |
149.000 |
| Raisins,
seedless |
49.000 |
0.460 |
0.150 |
0.000 |
3.220 |
33.000 |
2.080 |
4.000 |
300.000 |
| Beans, snap,
green, cooked, boiled, drained, without salt |
46.000 |
0.280 |
0.064 |
0.000 |
1.890 |
25.000 |
1.280 |
3.200 |
35.000 |
| Lotus root, raw |
45.000 |
0.100 |
0.030 |
0.000 |
2.600 |
23.000 |
1.160 |
4.900 |
74.000 |
| Nuts, cashew
nuts, dry roasted, without salt added |
45.000 |
46.350 |
9.157 |
0.000 |
15.310 |
260.000 |
6.000 |
3.000 |
574.000 |
| Beans, pinto,
mature seeds, sprouted, raw |
43.000 |
0.900 |
0.109 |
0.000 |
5.250 |
53.000 |
1.970 |
? |
62.000 |
| Back to the top! |
Calcium mg |
Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
|
Total |
Saturated |
| Peas,
edible-podded, raw |
43.000 |
0.200 |
0.039 |
0.000 |
2.800 |
24.000 |
2.080 |
2.600 |
42.000 |
| Pumpkin and
squash seed kernels |
43.000 |
45.850 |
8.674 |
0.000 |
24.540 |
535.000 |
14.970 |
3.900 |
541.000 |
| Burdock root,
raw |
41.000 |
0.150 |
0.025 |
0.000 |
1.530 |
38.000 |
0.800 |
3.300 |
72.000 |
| Chicory roots,
raw |
41.000 |
0.200 |
0.048 |
0.000 |
1.400 |
22.000 |
0.800 |
? |
73.000 |
| Peanut butter,
chunk style, |
41.000 |
49.940 |
9.580 |
0.000 |
24.050 |
159.000 |
1.900 |
6.600 |
589.000 |
| Mulberries, raw |
39.000 |
0.390 |
0.027 |
0.000 |
1.440 |
18.000 |
1.850 |
1.700 |
43.000 |
| Beans, fava, in
pod, raw |
37.000 |
0.730 |
0.118 |
0.000 |
7.920 |
33.000 |
1.550 |
? |
88.000 |
| Beans, snap,
green, raw |
37.000 |
0.120 |
0.026 |
0.000 |
1.820 |
25.000 |
1.040 |
3.400 |
31.000 |
| Lettuce, cos or
romaine, raw |
36.000 |
0.200 |
0.026 |
0.000 |
1.620 |
6.000 |
1.100 |
1.700 |
14.000 |
| Figs, raw |
35.000 |
0.300 |
0.060 |
0.000 |
0.750 |
17.000 |
0.370 |
3.300 |
74.000 |
| Lima beans,
immature seeds, raw |
34.000 |
0.860 |
0.198 |
0.000 |
6.840 |
58.000 |
3.140 |
4.900 |
113.000 |
| Milk, human |
32.200 |
4.380 |
2.009 |
13.900 |
1.030 |
3.400 |
0.030 |
0.000 |
69.563 |
|
BALTIMORE
COUNTY