Calcium Foods / Calcium RDA
The human body absorbs the calcium in dairy products more easily than that from plant sources. (2)
| 1 cup of almond milk, unsweetened | 482 mg (3) |
| 1/2 cup of tofu, prepared with calcium sulfate | 434 mg (3) |
| 8 oz of vanilla yogurt, low fat | 388 mg (3) |
| 4 oz of part-skin ricotta | 335 mg (4) |
3 oz of sardines, canned with bones contains 324 mg (3,4)
1 cup of 1% milk contains 310 mg (3)
8 oz of skin, low-fat, whole milk contains 300 mg (4)
8 oz of fortified almond milk, rice milk, or soy milk contains 300 mg (4)
1/2 cup of Ricotta cheese, whole milk contains 289 mg (3)
1 cup of cooked collard greens contains 266 mg to 268 mg (3, 4)
8 oz of low-fat plain Greek yogurt contains 261 mg (3)
1 cup of cooked spinach contains 245 mg (3)
1 cup of cooked winged beans contains 244 mg (2)
1 oz of Parmesan cheese contains 242 mg (2)
1 oz of cheese contains 240 mg (5)
1 cup of black beans, canned contains 239 mg (3)
1 cup of 2% fat cottage cheese contains 227 mg (3)
1 oz of cheddar cheese contains 200 mg (3)
3 oz of salmon, canned, with bones contains 181 mg (3, 4)
1 cup of cooked kale contains 177 mg (3)
4 oz of canned baked beans contais 160 mg (4)
1 cup of cooked bok choy contains 158 mg (3)
1 tablespoon of poppy seeds contains 127 mg (2)
1 cup of cooked broccoli rabe contains 100 mg (4)
1/4 cup of almonds contains 92 mg (3)
1 teaspoon of sesame seeds contains 90 mg (5)
1 tablespoon of sesame seeds contains 88 mg (3)
1 tablespoon of chia seeds contains 78 mg (3)
1 tablespoon of tahini (sesame butter or paste) contains 63-64 mg (3,5)
1 cup of cooked broccoli contains 62 mg (3)
1 oz of Brie cheese contains 52 mg (2)
1 cup of low fat yogurt contains 34% of DV
3.75 oz of sardines (with edible bones) contains 27% of DV (2)
1 cup of plain yogurt contains 23% of DV (2)
3 oz of canned salmon (edible bones) contains 19% of DV (2)
1 table spoon of sesame seeds contains 7% of DV (2)
1 oz of eatz Cashews Honey Roasted Halves & pieces contains 10 mg
1 cup of white beans contains 12% of DV (2)
1 oz of almonds contains 6% of DV (2)
Fortified Items
1 cup of calcium-fortified orange juice contains 349 mg (3)
1 cup of soy milk, fortified contains 299 mg (3)
moringa leaves (aka drumstick leaves) contain 4 times the calcium content of milk (6 @1.21)
moringa powder – contains 17 times more than the calcium content of milk (6)
2 dried figs contain about 60 mg (6)
soya beans – soya milk, tofu (6)
amaranth – a type of grain (6)
green leafy vegetables
broccoli
cabbage
seeds
cheese
celery seeds (2)
chia seeds (2)
Greek yogurt (2)
nuts
dates
oranges
tofu
carrots
some beans (2)
some lentils (2)
Resources
1. https://juicing-for-health.com/essential-minerals
2. https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_2
3. https://health.clevelandclinic.org/calcium-rich-foods/
4. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
5. https://www.youtube.com/watch?v=ScXWNQdNBOM
6. https://www.youtube.com/watch?v=44DqBysYW-w Top 5 non-dairy vegan everyday food super rich in calcium / The yoga Institute, 12/21/2021
