Many people do not or should not consume dairy products for health reasons. The first question out of nearly everybody’s mouth when they find this out is “How will I get my calcium?” Luckily, there are plenty of ways to get sufficient calcium in your diet without resorting to calcium pills and dairy products. Here is a list of calcium rich foods. The calcium content is based on 3.5 oz portions and the amount in mg is approximate.
|
Food |
mg Calcium |
|
Food |
mg Calcium |
| Hijiki* |
1400 |
Sunflower seeds |
175 |
|
| Wakame* |
1300 |
Watercress |
150 |
|
| Kelp* |
1100 |
Garbanzo beans |
150 |
|
| Kombu* |
800 |
White beans (dried) |
145 |
|
| Wheat/barley grass |
515 |
Quinoa |
140 |
|
| Sardines |
445 |
Mustard greens |
140 |
|
| Agar agar* |
400 |
Black beans |
135 |
|
| Nori* |
260 |
Pinto beans (dried) |
135 |
|
| Sesame seeds (hulled) |
200-300 |
Broccoli |
130 |
|
| Amaranth |
220 |
Yogurt |
120 |
|
| Canned salmon (w/ bones) |
200-250 |
Milk |
120 |
|
| Hazelnuts |
210 |
Beet greens |
120 |
|
| Parsley |
200 |
Tofu |
115 |
|
| Turnip greens |
190 |
Spinach (cooked) |
105 |
|
| Collard greens |
190 |
Walnuts |
85 |
|
| Brazil nuts |
185 |
Eggs |
55 |
|
| Dandelion greens |
185 |
Brown rice |
35 |
|
| Kale |
185 |
Halibut |
15 |
* Sea vegetables