Scribd
Upload
142 views1 page

Calcium Sources for Women 19-50

Uploaded by

api-665569952
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
142 views1 page

Calcium Sources for Women 19-50

Uploaded by

api-665569952
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

Calcium Rich Foods

Adult women between 19-50 years old need 1000 mg/day.


(this includes pregnant and breastfeeding women)

Vegetables Amount Calcium (mg)


Spinach, raw 1 cup 30 mg
Broccoli, raw 1 cup 35 mg
Bok choy, raw 1 cup 40 mg
Carrot, raw 1 cup 42 mg
Collard greens, raw 1 cup 50 mg
Kale, raw 1 cup 55 mg
under CC BY-SA Broccoli, boiled 1 cup 72 mg
Acorn squash, cooked 1 cup 90 mg
Chard or okra, cooked 1 cup 100 mg
Dairy Amount Calcium (mg)
Mustard Greens, frozen, boiled 1 cup 152 mg
Low-fat milk 1 cup 300 mg
Arugula, raw 1 cup 160 mg
Lactose- free milk, low fat 1 cup 300 mg
Kale, frozen, boiled 1 cup 180mg
Buttermilk 1 cup 285 mg
Spinach, cooked 1 cup 240mg
Calcium- fortified milk 1 cup 500 mg
Collard greens, frozen, boiled 1 cup 358 mg
Yogurt, plain low- fat 1 cup 400 mg
Yogurt, fruited low-fat 1 cup 314 mg
Fruit Amount Calcium (mg)
Cheese, American 1 oz 174 mg
Kiwi, raw 1 cup 35 mg
Cheese, mozzarella (part- 1 oz 184 mg
Orange (1 medium) 1 medium 52 mg
skim)
Figs, dried, uncooked ½ cup 121 mg
Cottage cheese, low-fat 1 cup 155 mg
Orange Juice (calcium- fortified) 1 cup 350 mg
Cheese, parmesan 1 tbsp 69 mg
Grapefruit Juice (calcium- 1 cup 349 mg
Frozen yogurt, vanilla 1 cup 103 mg
fortified)
Ice cream, hard 1 cup 168 mg
Nuts/ Seeds Amount Calcium (mg)
Meat and Fish Amount Calcium (mg)
Sunflower seeds, dried ¼ cup 50 mg
Sardines, canned in oil 2 sardines 92 mg
Almonds, toasted unblanched ¼ cup 80 mg
with bones
Sesame tahini 2 Tbsp 130 mg
Salmon (pink), canned 3 oz 181 mg
Sesame seeds, whole roasted ¼ cup 280 mg
with bones
Shrimp, canned 3 oz 50 mg
Other Amount Calcium (mg)
Molasses 1 tbsp 172 mg
Soy Amount Calcium (mg)
Pinto beans, canned 1 cup 103 mg
Soymilk (calcium- 1 cup 300 mg
fortified) Almond Milk 1 cup 470 mg
Soy yogurt (calcium- 2/3 cup 500 mg Rice Milk 1 cup 283 mg
fortified)
Soy Cheese (calcium- 1 oz 200 mg
fortified)
Tofu, firm (calcium- 4 oz 258 mg
fortified)
Tempeh ½ cup 77mg
Soybeans, boiled 1 cup 262 mg
Soy nuts, roasted ½ cup 119 mg

You might also like