Calcium is a vital mineral necessary for forming and maintaining healthy
bones and teeth. When dairy foods are no longer part of your diet, it is
important to get the recommended dietary allowance (RDA) of calcium from other
food sources. This table will enable you to identify foods rich in
calcium, use it the next time you are at the market. *Please note
that calcium does not work alone and needs other vitamins and minerals to aid in
its absorption and utilization. (For more information on
calcium turn to the introduction in Recipes For Dairy-Free Living, pages
xii - xv).
At a Glance Calcium Table
FDA
Consumer Magazine -- Living with Food Allergies
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At a Glance Calcium Table |
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Category & |
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Serving |
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Calcium |
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Food |
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Size |
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Content (mg) |
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Fruit - |
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Orange juice, calcium-fortified |
|
8 fluid oz. |
|
300 |
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Orange tangerine juice, calcium-fortified |
|
8 fluid oz. |
|
300 |
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|
Orange |
|
1 fresh |
|
111 |
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Tomato |
|
1 cup |
|
107 |
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Tangelo |
|
1 cup |
|
98 |
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Papaya |
|
1 large |
|
91 |
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Strawberry |
|
20 oz. |
|
91 |
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Cantaloupe |
|
1 large |
|
90 |
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Pineapple |
|
4 oz. |
|
88 |
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Raisins |
|
1/2 cup |
|
45 |
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Figs (dried) |
|
1/2 cup |
|
80 |
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Figs (fresh) |
|
5 medium |
|
135 |
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Vegetables - |
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Collard greens (frozen, chopped, cooked) |
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1/2 cup |
|
179 |
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Kale (frozen, cooked) |
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1/2 cup |
|
90 |
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Bok choy (fresh, cooked) |
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1/2 cup |
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80 |
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Broccoli (frozen, cooked) |
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1/2 cup |
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45 |
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Mustard green (fresh, cooked) |
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1/2 cup |
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76 |
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Turnip greens (fresh, cooked) |
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1/2 cup |
|
99 |
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Okra (cooked) |
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1/2 cup |
|
88 |
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Butternut squash (fresh) |
|
1/2 cup |
|
42 |
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Sweet potato (baked) |
|
1 medium |
|
32 |
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Brussels sprouts (fresh) |
|
8 sprouts |
|
56 |
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Spinach (frozen, cooked) |
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1/2 cup |
|
140 |
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Rhubarb (fresh, cooked) |
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1/2 cup |
|
174 |
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Beet greens |
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1/2 cup |
|
72 |
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Swiss chard |
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1/2 cup |
|
50 |
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Cabbage |
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¼ head |
|
80 |
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Legumes - |
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Soybeans (fresh, cooked) |
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1/2 cup |
|
88 |
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Tofu, processed with calcium sulfate |
|
1/2 cup |
|
261 |
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Tempeh (fresh) |
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1/2 cup |
|
77 |
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Wax beans (dried or canned) |
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1/2 cup |
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87 |
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White beans (dried or canned) |
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1/2 cup |
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100 |
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Navy beans (dried or canned) |
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1/2 cup |
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64 |
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Great Northern beans (dried or canned) |
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1/2 cup |
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62 |
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Pinto beans (dried or canned) |
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1/2 cup |
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41 |
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Black beans (dried or canned) |
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1/2 cup |
|
40 |
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Garbanzo beans (canned) |
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1/2 cup |
|
39 |
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Green beans (fresh) |
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1/2 cup |
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29 |
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Kidney beans (dried or canned) |
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1/2 cup |
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25 |
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Lima beans (dried or canned) |
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1/2 cup |
|
26 |
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Lentils (dried or canned) |
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1/2 cup |
|
19 |
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Green peas (dried) |
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1/2 cup |
|
22 |
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Grains - |
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Corn bread |
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1 serving = 2 oz. |
|
133 |
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Calcium-fortified English muffin |
|
1 muffin |
|
175 |
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Calcium-fortified Bread |
|
2 slices |
|
160 |
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Corn tortillas |
|
1 medium |
|
40 |
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Pita bread |
|
1 piece |
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31 |
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Calcium-fortified cereals |
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1 cup |
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150 |
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Calcium-enriched wheat flour |
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1 cup |
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238 |
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Oatmeal, fortified-instant |
|
1 packet |
|
164 |
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Fish - |
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Sardines (canned with bones) |
|
3 oz. |
|
371 |
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Salmon (canned with bones) |
|
3 oz. |
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167 |
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Mackerel (canned with bones) |
|
3 oz. |
|
160 |
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Anchovies (canned) |
|
3 oz. |
|
125 |
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Oysters (canned) |
|
3 oz. |
|
152 |
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Steelhead |
|
1 medium |
|
130 |
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Whitefish |
|
1 medium |
|
128 |
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Ocean Perch, Atlantic |
|
3 oz. |
|
116 |
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Trout, Rainbow |
|
1 fillet |
|
107 |
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Crab |
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1 leg |
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118 |
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Crab, Alaska King |
|
three 12” legs |
|
169 |
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Octopus |
|
3 oz. |
|
106 |
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Orange Roughy |
|
1 cup |
|
167 |
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Herring, Pacific |
|
1 fillet |
|
153 |
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Lobster |
|
1 medium |
|
180 |
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Poultry - |
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Turkey |
|
1 leg |
|
139 |
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Turkey breast |
|
½ breast |
|
151 |
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