Each of the following servings contains about 300 mg calcium (1 serving); note: most people should consume 1000-1500 mg calcium/day or about 4 servings of the foods below.
- 3 cups cooked dried beans (Great Northern, navy, pinto)
- 10 dried figs
- 2 corn tortillas
- 2 ½ tablespoons blackstrap molasses
- 1 ¾ cup broccoli
- 1 ½ cups cooked mustard or turnip greens
- 1 ½ cup cooked kale
- 1 cup collard greens
- 2-3 tablespoons ground sesame seeds
- 3 ½ ounces canned Pacific mackerel with bones
- 3 ounces canned sardines with bones
- 4 ounces canned salmon with bones
- Soy milk and soy protein – varies by brand
- 1 cup low-fat or nonfat plain yogurt
- 1 ¾ cup low-fat cottage cheese
- 8 ounces skim or 1% milk