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.

Our Personal Program is a great place to start

At the Center for Better Bones we promote an all-natural approach to bone regeneration and repair that includes nutrition, diet, exercise, and lifestyle guidance. Our Personal Program is a convenient, at-home version of this approach.

To assess your fracture risk and the health of your bones, take our free, on-line Fracture Risk and Bone Health Profile.
To learn more about the guided, at-home Program we have developed with America’s premier women’s health clinic, Women to Women, go to The Personal Program for Better Bones.
For more information about the at-home program for Better Bones, please call The Personal Program toll-free at 1-877-200-1269.