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Top 101 Foods High In Calcium

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Calcium

1300 mg
MALES
1300 mg
FEMALES
1000 mg
PREGNANT
1000 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
swiss cheese per 1.0 cup (132.0g) 1175mg (90%) 574
mozzarella (non fat) per 1.0 cup (113.0g) 1086mg (84%) 191
monterey cheese per 1.0 cup (132.0g) 985mg (76%) 650
muenster cheese per 1.0 cup (132.0g) 946mg (73%) 667
colby per 1.0 cup (132.0g) 904mg (70%) 748
parmesan cheese per 1.0 cup (100.0g) 853mg (66%) 640
feta cheese per 1.0 cup (150.0g) 740mg (57%) 696
limburger cheese per 1.0 cup (134.0g) 666mg (51%) 855
mozzarella per 1.0 cup (86.0g) 616mg (47%) 552
sardine per 1.0 cup (149.0g) 569mg (44%) 708
cheddar per 1.0 cup (132.0g) 548mg (42%) 542
almonds per 1.0 cup whole kernels (157.0g) 457mg (35%) 2712
natto per 1.0 cup (175.0g) 380mg (29%) 1264
lupin seeds per 1.0 cup (180.0g) 317mg (24%) 2740
milk (full fat) per 1.0 cup (244.0g) 290mg (22%) 699
non-fat yogurt per 1.0 cup (245.0g) 289mg (22%) 859
gruyere cheese per 1.0 oz (28.4g) 287mg (22%) 531
amaranth leaves per 1.0 cup (132.0g) 276mg (21%) 131
collards per 1.0 cup (190.0g) 268mg (21%) 304
ricotta per 0.5 cup (124.0g) 257mg (20%) 1093
tofu per 0.2 block (91.0g) 257mg (20%) 383
turnip greens per 1.0 cup (164.0g) 249mg (19%) 248
garlic per 1.0 cup (136.0g) 246mg (19%) 1070
spinach per 1.0 cup (180.0g) 245mg (19%) 220
black beans per 1.0 cup (194.0g) 239mg (18%) 3604
greek yogurt (low fat) per 1.0 container (200.0g) 230mg (18%) 825
brazil nuts per 1.0 cup (133.0g) 213mg (16%) 5354
edam cheese per 1.0 oz (28.4g) 208mg (16%) 635
gouda cheese per 1.0 oz (28.4g) 199mg (15%) 661
pili nuts per 1.0 cup (120.0g) 174mg (13%) 6446
chinese cabbage per 1.0 cup (170.0g) 158mg (12%) 168
corn flour, masa per 1.0 cup (114.0g) 157mg (12%) 3420
sesame butter per 1.0 tbsp (16.0g) 154mg (12%) 794
kidney beans per 1.0 cup (184.0g) 153mg (12%) 5278
blue cheese per 1.0 oz (28.4g) 150mg (12%) 869
lobster per 1.0 cup (145.0g) 139mg (11%) 1205
cheddar cheese per 1.0 slice (19.0g) 135mg (10%) 750
beef tripe per 3.0 oz (85.0g) 134mg (10%) 847
pistachio nuts per 1.0 cup (123.0g) 132mg (10%) 6913
navy beans per 1.0 cup (182.0g) 126mg (10%) 2638
cottage cheese (low fat) per 4.0 oz (113.0g) 125mg (10%) 949
mollusks conch per 1.0 cup (127.0g) 124mg (10%) 1724
dried currants per 1.0 cup (144.0g) 124mg (10%) 4278
garbanzo beans per 1.0 cup (200.0g) 114mg (9%) 8621
macadamia nuts per 1.0 cup (134.0g) 114mg (9%) 10981
camembert per 1.0 oz (28.4g) 110mg (8%) 1005
crab per 1.0 cup (118.0g) 107mg (8%) 1186
rhubarb per 1.0 cup (122.0g) 105mg (8%) 317
oysters per 3.0 oz (85.0g) 99mg (8%) 1143
edamame per 1.0 cup (155.0g) 98mg (8%) 2497
welk per 3.0 oz (85.0g) 96mg (7%) 3164
kale per 1.0 cup (130.0g) 94mg (7%) 506
octopus per 3.0 oz (85.0g) 90mg (7%) 2011
sesame seeds per 1.0 cup (150.0g) 90mg (7%) 13672
sunflower seeds per 1.0 cup (128.0g) 90mg (7%) 10140
peanuts per 1.0 cup (144.0g) 88mg (7%) 12766
Oats per 1.0 cup (156.0g) 84mg (6%) 9365
winter squash per 1.0 cup (205.0g) 84mg (6%) 1268
Smoked sausage per 1.0 link (84.0g) 84mg (6%) 2808
parsley per 1.0 cup chopped (60.0g) 83mg (6%) 339
raisins per 1.0 cup (165.0g) 83mg (6%) 7774
chick peas per 1.0 cup (164.0g) 80mg (6%) 4351
oranges per 1.0 cup sections (185.0g) 80mg (6%) 1391
cream per 1.0 cup (120.0g) 79mg (6%) 6697
shrimp per 3.0 oz (85.0g) 77mg (6%) 1700
pecans per 1.0 cup (109.0g) 76mg (6%) 12833
walnuts per 1.0 cup (125.0g) 76mg (6%) 13192
sweet potato per 1.0 cup (200.0g) 76mg (6%) 3079
peas per 1.0 cup (197.0g) 73mg (6%) 12368
onions per 1.0 cup (100.0g) 72mg (6%) 578
escarole per 1.0 cup (150.0g) 69mg (5%) 537
beef tripe per 1.0 serving (85.0g) 69mg (5%) 1509
meatballs per 3.0 oz (85.0g) 68mg (5%) 4648
butternut squash per 1.0 cup (140.0g) 67mg (5%) 1219
celeriac per 1.0 cup (156.0g) 67mg (5%) 1270
anchovy per 1.0 oz (28.4g) 66mg (5%) 1177
mustard greens per 1.0 cup (56.0g) 64mg (5%) 305
butternuts per 1.0 cup (120.0g) 64mg (5%) 15011
cream cheese (low fat) per 1.0 tbsp (18.0g) 63mg (5%) 389
celery per 1.0 cup (150.0g) 63mg (5%) 557
okra per 0.5 cup slices (80.0g) 62mg (5%) 371
kiwifruit per 1.0 cup (180.0g) 61mg (5%) 2332
broad beans per 1.0 cup (170.0g) 61mg (5%) 3972
barley, hulled per 1.0 cup (184.0g) 61mg (5%) 13945
sugar-apples, raw per 1.0 cup (250.0g) 60mg (5%) 5092
cottage cheese with fruit per 4.0 oz (113.0g) 60mg (5%) 2379
pumpkin seeds per 1.0 cup (129.0g) 59mg (5%) 15798
pearled barley per 1.0 cup (200.0g) 58mg (4%) 15779
coconut water per 1.0 cup (240.0g) 58mg (4%) 1029
oat flour per 1.0 cup (104.0g) 57mg (4%) 9549
wheat, soft white per 1.0 cup (168.0g) 57mg (4%) 13000
artichokes per 1.0 artichoke (128.0g) 56mg (4%) 1389
almond butter per 1.0 tbsp (16.0g) 56mg (4%) 2300
cashews per 1.0 cup (129.0g) 55mg (4%) 17535
soybeans (sprouted) per 1.0 cup (94.0g) 55mg (4%) 1785
clam per 3.0 oz (85.0g) 55mg (4%) 2840
pork chops per 3.0 oz (85.0g) 55mg (4%) 3480
mulberries per 1.0 cup (140.0g) 55mg (4%) 1433
oat bran per 1.0 cup (94.0g) 55mg (4%) 5514
lima beans per 1.0 cup (156.0g) 53mg (4%) 4321
mackerel per 1.0 piece (80.0g) 53mg (4%) 6008

Recipes High In Calcium

Breakfast

Scrambled Eggs with Spinach & Parmesan

from nutrientoptimiser.com

Sour Cream Breakfast Casserole

from nutrientoptimiser.com

Classic Omelet With Fresh Thyme and Cheddar

from nutrientoptimiser.com

Oven-baked Egg with Spinach

from nutrientoptimiser.com

French Omelet With Spinach & Swiss Cheese

from nutrientoptimiser.com

Ricotta and Herb Frittata

from nutrientoptimiser.com

Frittata with Ham and Spinach

from nutrientoptimiser.com

Spinach Omelette

from nutrientoptimiser.com

Scrambled Eggs with Bacon and Wild Garlic

from nutrientoptimiser.com

Salads

Romaine Salad with Anchovy Dressing and Parmesan

from nutrientoptimiser.com

Egg, parsley and parmesan salad

from nutrientoptimiser.com

Escarole Salad with Chopped Egg and Anchovy Vinaigrette

from nutrientoptimiser.com

Green Salad with Lemon and Garlic Vinaigrette

from nutrientoptimiser.com

Roasted Garlic Parmesan Almonds (Salad Topper)

from nutrientoptimiser.com

Simple Raw Kale Salad

from nutrientoptimiser.com

Warm Spinach and Basil Salad

from nutrientoptimiser.com

Massaged Mustard Greens Salad

from nutrientoptimiser.com

Bibb Lettuce, Parsley, and Mint Salad

from nutrientoptimiser.com

Dinner

Vera's Roast Turkey Breast With Garlic and Thyme

from nutrientoptimiser.com

Romaine with Garlic Lemon Anchovy Dressing

from nutrientoptimiser.com

Lamb Blade Chops with Olive Parsley Salad

from nutrientoptimiser.com

Wilted Escarole with Garlic, Lemon and Oil

from nutrientoptimiser.com

Tofu & Spinach Pesto

from nutrientoptimiser.com

Cashew Ricotta

from nutrientoptimiser.com

Bacon-wrapped Cream Cheese with Olives

from nutrientoptimiser.com

Rolled Sardine Canap s

from nutrientoptimiser.com

Sauteed Escarole

from nutrientoptimiser.com