food sources:
address to put amounts next to names:
http://www.healthwwweb.com/calcium.html
• High (>200 mg/100 g food): hard cheese, almonds, sesame seeds,
filberts, dark green leafy vegetables
• Medium (>100 mg/100 g food): milk, sunflower seeds, Brazil nuts,
broccoli, parsley, watercress
Best Sources of Calcium
Food
Cheese, Gruyere
Cheese, mozzarella
Cheese, cheddar
Cheese, American
Turnip greens, cooked
Torula yeast
Lambs quarters, cooked
Sardines, with bones
Collard greens, cooked
Rhubarb, cooked
Yogurt
Milk, skim and 2%
Spinach, cooked
Oatmeal, fortified
Rice Drink, Westbrae, fort
Ice cream, vanilla
Edensoy, extra fortified
Cheese, cottage 2%
Dandelion, greens cooked
Molasses, black strap
Soy flour, full fat
Rice Drink, Pacific, fortified
Mustard greens, cooked
Almonds
Beans, baked
Filberts
Orange
Halibut
Kale, cooked
Spinach, fresh
Tahini, toasted sesame paste
Garbonzo beans, chick peas
Sesame seeds (varies)
Amount
3 oz
3 oz
3 oz
3 oz
1 cup
1 oz
1 cup
3 oz
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1/2 cup
1 Tbsp
1/2 cup
1 cup
1 cup
1/4 cup
1/2 cup
1/4 cup
1 med
3 oz
1 cup
1 cup
2 Tbsp=15 g
1/2 c, cooked Tbsp + 24 gmg
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