Nutrition & bone health

Calcium rich foods

By Dr. Susan E. Brown, PhD

Calcium is an important bone builder. The current government recommended adequate intake for adults is between 1,000 and 1,200 mg/day.

Food

Portion size

Calcium (mg)

Green Leafy Vegetables

* (fresh cooked)

Bok Choy 1 cup 74
Broccoli 1 cup 140
Collards 1 cup 300
Dandelion greens 1 cup 252
Kale 1 cup 160
Mustard greens 1 cup 193
Turnip greens 1 cup 252
Dried Beans (cooked)
Black beans 1 cup 70
Green beans 1 cup 62
Kidney beans 1 cup 70
Lima beans 1 cup 60
Navy beans 1 cup 95
Soy beans 1 cup 131
Seafood
Haddock 3 oz 26
Kelp 1 tbsp 155
Nori 3.5 oz 260
Oysters 3 oz 106
Pink Salmon with bones 3 oz 167
Sardines with bones 3 oz 372
Scallops 10 pcs 280
Shrimp 3 oz 74
Dairy
Buttermilk 1 cup 288
Cheddar cheese 2 oz 408
Cottage cheese (full fat) 1 cup 126
Human milk   80
Milk, skim 1 cup 296
Milk, whole 1 cup 288
Monterey Jack cheese 2 oz 424
Yogurt (low fat) 8 oz 245
Yogurt (whole milk) 8 oz 212
Other good calcium sources
Blackstrap molasses 1 tbsp 137
Bones

** (thigh bones of chicken, marrow)

  250-300
Carrots 1 cup 51
Okra 1 cup 147
Soy milk 1 cup 50
Tofu 3.5 oz 128

*Green leafy vegetables that contain oxalic acid should not be considered good calcium foods, even though they might contain large amounts of calcium. The oxalic acid in vegetables such as spinach, parsley, beet greens, and purslane limits the calcium absorption from these foods.
**Bones must be well-cooked to extract calcium.

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Original Publication Date: 04/11/2000
Last Modified: 07/11/2014
Principal Author: Dr. Susan E. Brown, PhD