Dr. Sharon Behrendt - Ottawa Naturopathy
 

Non-Dairy Sources of Calcium

Approximate calcium content (mg) per 1 cup serving:

Dark Green Leafy Vegetables                          Grains

Turnip Greens, cooked        450                    Taploca                          300

Bok Choy, cooked              330                    Quinoa, cooked                  80

Collards, Cooked                300                    Corn Mean                        50

Cooked Spinach                 250                    Rye Flour                          40

Cooked kale                      200                    Millet/oats, cooked             40

Parsley                            200                    Whole wheat flour               50

Cooked Mustard Greens      180                    Brown Rice, cooked             20

Dandelion greens               150

Broccoli                           130                    Nuts and Seeds

Romaine lettuce                 40                     Sesame seeds                 2100

                                                               Almonds                          750

Beans and Legumes                                  Hazelnuts                        450

Tofu, firm, 1/4 block          550                      Walnuts                          280

Soy nuts, roasted             480                      Sunflower seeds               260

Soy milk, fortified              300                      Raisins                            180

Navy beans                     140                     

Pinto beans                     100

Chickpeas                         95                      Sea Vegetables/Seaweed

Lima/black beans               60                      Wakame                        3500

Lentils                             50                       Kombu                          2100

Split peas                        20                        Nori                             1200

                                                                Agar-agar                     1000

Fish/Seafood

Sardines with bones        1000                       Others

Mackeral with bones         600                        Figs

Salmon with bones           490                       Brewer's yeast

Shrimp                           300                       Blackstrap molasses

Raw Oysters                   240                       Carob