Calcium-Rich Foods: What Food Is High in Calcium?
- Updated on: Jun 28, 2024
- 3 min Read
- Published on Sep 26, 2019
What fruit is high in calcium?
Many fruits are very good source of calcium. Some of them are listed here with serving size and their approximate calcium content. Dried fruits contain more calcium than fresh fruits.
| FRUITS | SERVING SIZE | CALCIUM (mg)* |
|---|---|---|
| Orange | 150 g | 60 |
| Apple | 120 g | 6 |
| Banana | 150 g | 12 |
| Apricot | 120 g | 19 |
| Dried goosberry | 120 g | 72 |
| Figs, dried | 60 g | 90 |
| Raisins (dried grapes) | 40 g | 31 |
| Kiwi | 100 g | 34 |
| Dates | 1 piece | 15 |
| Rhubarb | 1 cup | 348 |
| Prickly pears | 1 pear | 75 |
*values may vary
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Others fruits which can be used as source of calcium are:
- Avocado
- Acai berries
- Goji berries
- Pomegranates
- Kumquats
- Blackcurrants
- Grapefruits
- Mangosteen
- Tangerines
- Limes
- Clementine
Is milk really the best source of calcium?
Milk as a source of calcium is important but not the best one. Several recent studies have shown that it paradoxically appears to weaken our bone system rather than strengthening it. It raises the pH of your digestive system, and to neutralize it calcium is taken out from your bones, opposite of what it is supposed to do. Raw milk has shown more benefits than the processed one.
Nowadays various milk substitutes are available with higher calcium content than cowโs milk such as almond milk, rice milk, and soy milk.
The best source of calcium is yoghurt with calcium content of 450 mg per cup of serving than 300-400 mg of calcium in same amount of milk.
What are various sources of calcium? What are various foods high in calcium content? What are calcium rich vegetables?
Below is listย of calcium content of various sources and foods. Calcium contents are indicative and approximate which can vary.
#Source: University of California San Francisco Medical Centre
Dairy and dairy products:
| Dairy and Soy | Serving Size | Calcium (mg) |
|---|---|---|
| Milk (skim, low fat, whole) | 1 cup | 300 |
| Buttermilk | 1 cup | 300 |
| Cottage Cheese | 0.5 cup | 65 |
| Ice Cream or Ice Milk | 0.5 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:
| Source | Serving size | Calcium (mg) |
|---|---|---|
| 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 |
Legumes:
| Source | Serving size | Calcium (mg) |
|---|---|---|
| Garbanzo Beans, cooked | 1 cup | 80 |
| Legumes, general, cooked | 0.5 cup | 15 to 50 |
| Pinto Beans, cooked | 1 cup | 75 |
| Soybeans, boiled | 0.5 cup | 100 |
| Temphe | 0.5 cup | 75 |
| Tofu, firm, calcium set | 4 oz | 250 to 750 |
| Tofu, soft regular | 4 oz | 120 to 390 |
| White Beans, cooked | 0.5 cup | 70 |
Grains:
| Source | Serving size | Calcium (mg) |
|---|---|---|
| Cereals (calcium fortified) | 0.5 to 1 cup | 250 to 1000 |
| Amaranth, cooked | 0.5 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:
| Source | Serving size | Calcium (mg) |
|---|---|---|
| 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:
| Source | Serving size | Calcium (mg) |
|---|---|---|
| Mackerel, canned | 3 oz. | 250 |
| Salmon, canned, with bones | 3 oz. | 170 to 210 |
| Sardines | 3 oz. | 370 |
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