ROOTS
ABOUT
US
FAQ
LINKS
NEWS & ART
CONTACT
US
The Daily Enlightenment
|
|
Minerals |
|
Calciumin Food
- Beans
- Nuts and Seeds
- Meat
- Vegetables
- Fruit
|
- Non-Dairy Drinks
- Grains
- Other Foods
- Asian Foods
|
Calcium In Beans
|
|
Portion |
mg |
|
Tofu, extra firm |
1/4 cup |
50 |
|
Tofu, firm (made with calcium)
|
1/4 cup |
125 |
|
Tofu, medium firm |
1/4 cup |
45 |
|
Tofu, soft |
1/4 cup |
15 |
|
Soy Bean, mature |
1/2 cup |
90 |
|
Miso Paste |
2 Tbsp |
20 |
|
White Beans |
1/2 cup |
80 |
|
Tempeh |
2 Tbsp |
20 |
|
Hummus |
1/4 cup |
30 |
|
Navy, Jack, Sword beans
|
1/2 cup |
60 |
|
Black turtle beans |
1/2 cup |
50 |
|
Pinto beans, Chick peas
|
1/2 cup |
40 |
|
Red Kidney beans |
1/2 cup |
25 |
Calcium
In Nuts and Seeds
|
|
Portion |
mg |
|
Whole sesame seeds (black/white)
|
1 Tbsp |
90 |
|
Tahini (sesame seed butter)
|
1 Tbsp |
63 |
|
Almond butter |
1 Tbsp |
43 |
|
Almonds, dry roasted |
1/4 cup |
95 |
|
Brazil, Hazelnuts |
1/4 cup |
55 |
| |
|
|
Calcium In Meats,
Fish, Poultry
|
|
Portion |
mg |
|
Dried Fish |
2 Tbsp |
140 |
|
Scallops, steamed |
7 |
105 |
|
Sardines |
8 med |
370 |
|
Oysters |
1/2 cup |
120 |
|
Shrimp, canned |
1/2 cup |
75 |
|
Salmon, raw without bones
|
3 oz |
80 |
|
Salmon, canned with bones
|
3 oz |
190 |
Calcium
In Vegetables
|
|
Portion |
mg |
|
Broccoli, cooked |
1/2 cup |
35 |
|
Okra, frozen, cooked |
1/2 cup |
75 |
|
Collard greens |
1/2 cup |
15 |
|
Mustard greens, cooked |
1/2 cup |
50 |
|
Kale, cooked |
1/2 cup |
100 |
|
Rutabaga, cooked |
1/2 cup |
40 |
|
Turnip greens, cooked |
1/2 cup |
95 |
|
Lima beans |
1/2 cup |
15 |
|
Beet greens, cooked |
1/2 cup |
85 |
|
Dandelion greens |
1/2 cup |
55 |
|
Onions, cooked |
1/2 cup |
20 |
|
Carrots cooked |
1/2 cup |
25 |
|
Tomatoes, canned |
1/2 cup |
35 |
|
Parsnips, cooked |
1/2 cup |
30 |
|
Yellow, green, waxed beans
|
1/2 cup |
55 |
|
Cabbage, cooked |
1/2 cup |
25 |
Calcium
In Fruit
|
|
Portion |
mg |
|
Orange |
1 med |
55 |
|
Dried Fig |
2 med |
54 |
Calcium
In Non-Dairy Drinks
|
|
Portion |
mg |
|
Fortified soy beverage
|
1 cup |
300* |
|
Fortified rice beverage
|
1 cup |
300** |
|
Fortified orange juice |
1 cup |
300 |
|
Regular soy beverage |
1 cup |
20 |
Calcium In Grains
|
|
Portion |
mg |
|
Amaranth, boiled |
1/2 cup |
150 |
|
Regular, whole wheat, white bread
|
1 slice |
20 |
|
McGavin's enriched calcium bread
|
1 slice |
150 |
|
Whole wheat flour |
1 cup |
40 |
Other Sources Of Calcium
|
|
Portion |
mg |
|
Brown sugar |
1 cup |
180 |
|
White sugar |
1 cup |
0 |
|
Black strap Molasses |
1 Tbsp |
170 |
|
Regular Molasses |
1 Tbsp |
40 |
Calcium
In Asian Foods
|
|
Portion |
mg |
|
Fish, small, dried |
1 Tbsp |
60 |
|
Shrimp, small dried |
1 Tbsp |
145 |
|
Shrimp, dried |
1/4 cup |
60 |
|
Seaweed, dried (Agar) |
1 1/2 Tbsp |
75 |
|
Seaweed, dried (Hijiki)
|
1 Tbsp |
80 |
|
Seaweed, dried (Laver or Nori)
|
3 sheets |
15 |
|
Seaweed, dried (Wakame)
|
1/4 cup |
10 |
|
Chinese cabbage/Bok Choy cooked
|
1/2 cup |
75 |
|
Chinese broccoli |
1/2 cup |
135 |
|
Sea cucumber, raw |
3 oz |
65 |
|
Fat-Choy, dried |
1/4 cup |
50 |
|
Oyster, dried |
1 |
15 |
|
Soya bean curd cake strip (dried)
|
1/2 strip |
80 |
|
Soy bean curd clot (dried)
|
1 sheet |
55 |
|
Soy bean curd cake (spiced)
|
2 pieces |
60 |
|
Lily flower, dried |
1/4 cup |
85 |
|
Jada's ear (Agaric), Wolfberry
leaves |
3 oz |
210 |
|
Boiled bone soup |
1 cup |
trace |
|
Lamb's quarters |
1/2 cup |
250 |
|
Native ice cream - whipped soap
berries |
1/2 cup |
130 |
|
Herring eggs |
1 oz |
15 |
|
Oolichan, salted, cooked
|
3 oz |
210 |
|
Fish head soup |
1 cup |
150 |
References
- Bowes and Church, 1997
- Canadian Nutrient File
- Standard Tables of Food
Composition in Japan, 1990
- Nutritive Values of Some Common
Foods
- Food Composition Table For Use
in East Asia, 1972
- Colgan, Michael. Optimum Sports
Nutrition, your competitive edge. 1993
|
|
|
