Calcium Content Of Selected Foods.
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    • Calcium Content of Selected Foods.

    Francis Daniel

    STORE SPECIALIST

    Calcium Content of Selected Foods.

    Food Amount Calcium (mg)
    Milk (skim, low fat, whole) 1 cup 300
    Buttermilk 1 cup 300
    Cottage Cheese .5 cup 65
    Ice Cream or Ice Milk .5 cup 100
    Sour Cream, cultured 1 cup 250
    Soy Milk, calcium fortified 1 cup 200 to 400
    Yogurt 1 cup 450
    Yogurt drink 12 oz 300
    Carnation Instant Breakfast 1 packet 250
    Hot Cocoa, calcium fortified 1 packet 320
    Nonfat dry milk powder 5 Tbsp 300
    Brie Cheese 1 oz 50
    Hard Cheese (cheddar, jack) 1 oz 200
    Mozzarella 1 oz 200
    Parmesan Cheese 1 Tbsp 70
    Swiss or Gruyere 1 oz 270

    Vegetables

    Acorn squash, cooked 1 cup 90
    Arugula, raw 1 cup 125
    Bok Choy, raw 1 cup 40
    Broccoli, cooked 1 cup 180
    Chard or Okra, cooked 1 cup 100
    Chicory (curly endive), raw 1 cup 40
    Collard greens 1 cup 50
    Corn, brine packed 1 cup 10
    Dandelion greens, raw 1 cup 80
    Kale, raw 1 cup 55
    Kelp or Kombe 1 cup 60
    Mustard greens 1 cup 40
    Spinach, cooked 1 cup 240
    Turnip greens, raw 1 cup 80

    Fruits

    Figs, dried, uncooked 1 cup 300
    Kiwi, raw 1 cup 50
    Orange juice, calcium fortified 8 oz 300
    Orange juice, from concentrate 1 cup 20

    Legumes

    Garbanzo Beans, cooked 1 cup 80
    Legumes, general, cooked .5 cup 15 to 50
    Pinto Beans, cooked 1 cup 75
    Soybeans, boiled .5 cup 100
    Temphe .5 cup 75
    Tofu, firm, calcium set 4 oz 250 to 750
    Tofu, soft regular 4 oz 120 to 390
    White Beans, cooked .5 cup 70

    Grains

    Cereals (calcium fortified) .5 to 1 cup 250 to 1000
    Amaranth, cooked .5 cup 135
    Bread, calcium fortified 1 slice 150 to 200
    Brown rice, long grain, raw 1 cup 50
    Oatmeal, instant 1 package 100 to 150
    Tortillas, corn 2 85

    Nuts and Seeds

    Almonds, toasted unblanched 1 oz 80
    Sesame seeds, whole roasted 1 oz 280
    Sesame tahini 1 oz (2 Tbsp) 130
    Sunflower seeds, dried 1 oz 50

    Fish

    Mackerel, canned 3 oz 250
    Salmon, canned, with bones 3 oz 170 to 210
    Sardines 3 oz 370

    Other

    Molasses, blackstrap 1 Tbsp 135

    * When range is given, calcium content varies by product.

    * The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.

    How Much Do You Need?

    Age Calcium (mg)
    1 - 3 year old 500 mg
    4 - 8 year old 800 mg
    9 - 18 year old 1300 mg
    19 - 50 year old 1000 mg
    51 - 70 year old 1200 mg
    > 70 year old 1200 mg

    This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

    Thank you.

    FRANCIS DANIEL(BAHRAIN).
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