Top 10 Foods Highest in Calcium
#1: Dried Herbs
Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132mg of calcium per 100g serving (213%RDA), that is 85mg (9% RDA) per tablespoon. It is followed by celery seed with 124mg (12%RDA) of calcium per tablespoon, dried thyme with 57mg (6% RDA) per tblsp, dried dill with 53mg (5% RDA) per tblsp, dried marjoram with 40mg (4%RDA) per tblsp, dried rosemary with 38mg (4% RDA) per tblsp, sage, sisymbrium, oregano, spearmint, parsley, poppy seed, chervil and finally dried basil with 21mg of calcium (2% RDA) per tablespoon.
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#2: Sesame Seeds
Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% RDA) of calcium per 100g serving, or 277mg (28%RDA) per ounce, and 88mg (9% RDA) per tablespoon. Sesame Butter (Tahini) provides about half the amount of calcium with 426mg (43%RDA) of calcium per 100g serving, 119mg (12% RDA) per ounce, and 64mg (6% RDA) per tblsp. Click to see complete nutrition facts
#3: Tofu
Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg (37% RDA) of calcium per 100g serving, or 104mg (10%RDA) per ounce, and 48mg (5% RDA) in an average 13 gram piece. Tofu prepared with calcium sulfate can provide much much higher levels.
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#4: Almonds
Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide 266mg (27% RDA) of calcium per 100g serving, 367mg (37% RDA) per cup, and 74mg (7% RDA) per ounce (~22 Almonds).
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#5: Flax Seeds
Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg (26% RDA) per 100g serving, 428mg (43% RDA) per cup, and 26mg (3% RDA) per tablespoon. Beware however, as milled or whole flax seeds provide calcium but refined flax seed oil provides no calcium whatsoever.
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#6: Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
Dark leafy greens are a great source of calcium raw or cooked. Raw turnip greens provide the most calcium with 190mg (19% RDA) per 100 gram serving, or 105mg (10% RDA) in a chopped cup. It is followed by Dandelion greens which provide 103mg (10%RDA) per cup, Kale 9% RDA per cup, Mustard Greens 6% RDA per cup, and Collard greens 5% RDA per cup. Click to see complete nutrition facts
#7: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg (16% RDA) of calcium per 100 gram serving, 213mg (21% RDA) per cup, and 45mg (4% RDA) per ounce (or about 6 nuts).
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#8: Herring
Herring is a high vitamin D food which aids in the absorption of calcium. Herring provides 74mg (7% RDA) of calcium per 100 gram serving or 106mg (11% RDA) per fillet, and 63mg (6% RDA) per 3 ounce serving.
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Other Calcium Rich Foods
| Spinach (Cooked) | 136mg (14% RDA) per 100 gram serving | 245mg (24% RDA) per cup (180 grams) | 123mg (12% RDA) in a half-cup (90 grams) | Click to see complete nutrition facts for Cooked Spinach |
| Raw Broccoli | 47mg (5% RDA) per 100 gram serving | 43mg (4% RDA) per cup chopped (91 grams) | 15mg (1% RDA) in an average branch (31 grams) | Click to see complete nutrition facts for Raw Broccoli |
| Fireweed Leaves | 429mg (43% RDA) per 100 gram serving | 99mg (10% RDA) per cup (23 grams) | 94mg (9% RDA) per plant (22 grams) | Click to see complete nutrition facts for Raw Fireweed Leaves |
| Grape Leaves (Canned) | 289mg (29% RDA) per 100 gram serving | 81mg (7% RDA) per ounce (7 leaves)(28 grams) | 12mg (1% RDA) per leaf (4 grams) | Click to see complete nutrition facts for Canned Grape Leaves |
| Amaranth Greens (Chinese Spinach, Hinn Choy, Yin Tsoi, Rajgira, Bayam, Kulitis, Callaloo) | 215mg (22% RDA) per 100 gram serving | 60mg (6% RDA) per cup (28 grams) | 30mg (3% RDA) per leaf (14 grams) | Click to see complete nutrition facts for Raw Amaranth Leaves |
| Jute (Meloukhia) | 211mg (21% RDA) per 100 gram serving | 184mg (18% RDA) per cup (87 grams) | 92mg (9% RDA) in a half-cup (44 grams) | Click to see complete nutrition facts for Cooked Jute (Meloukhia) |
| Kelp (Seaweed) | 168mg (17% RDA) per 100 gram serving | 134mg (13% RDA) per cup (80 grams) | 17mg (2% RDA) in 2 tablespoons (10 grams) | Click to see complete nutrition facts for Raw Kelp (Seaweed) |
| Nopales | 164mg (16% RDA) per 100 gram serving | 244mg (24% RDA) per cup (149 grams) | 48mg (5% RDA) per pad or leaf (29 grams) | Click to see complete nutrition facts for Nopales |
| Arugula | 160mg (16% RDA) per 100 gram serving | 32mg (4% RDA) per cup (20 grams) | 16mg (2% RDA) in a half cup (10 grams) | Click to see complete nutrition facts for Raw Arugula |
| Whole Wheat Bread | 107mg (11% RDA) per 100 gram serving | 60mg (6% RDA) in two slices (56 grams) | 30mg (3% RDA) per slice (28 grams) | Click to see complete nutrition facts for Whole Wheat Bread |
| Canned Sardines | 382mg (38% RDA) per 100 gram serving | 351mg (35% RDA) per can (3.75 oz) (92 grams) | 92mg (9% RDA) in two average sardines (24 grams) | Click to see complete nutrition facts for Canned Sardines with Bones |
| Chili Powder | 278mg (28% RDA) per 100 gram serving | 22mg (2% RDA) per tablespoon (8 grams) | 8mg (1% RDA) per teaspoon (3 grams) | Click to see complete nutrition facts for Chili Powder |
| Lotus Seeds | 163mg (16% RDA) per 100 gram serving | 52mg (5% RDA) per cup (32 grams) | 46mg (5% RDA) per ounce (42 seeds) (28 grams) | Click to see complete nutrition facts for Dried Lotus Seeds |
| Cooked Mustard Greens | 74mg (7% RDA) per 100 gram serving | 104mg (10% RDA) per cup (140 grams) | 52mg (5% RDA) in a half cup (70 grams) | Click to see complete nutrition facts for Cooked Mustard Greens |
Health Benefits of Calcium
- Bone Health and Osteoporosis (*Controversial) - Adequate intake of calcium during childhood, adolescence, and early adulthood up to age 30 is essential to increase bone mass. The higher the bone mass at this age, the lower the risk of osteoporosis.2 Many factors lead to osteoporosis and affect its severity.3 There is mixed evidence if a diet higher in calcium benefits those with osteoporosis, however, the U.S. Food and Drug Administration still suggests that a diet high in calcium in addition with vitamin D and regular exercise may reduce risk of osteoporosis.4
- Lower Blood Pressure (*Controversial) - There is mixed evidence if increased intake of calcium will lower or raise blood pressure.5-7 Several studies report that those who obtain calcium from plant sources are likely to have lower blood pressure and reduced risk of heart disease.8-12 Conversely, those who predominantly consume their calcium from salty cheeses are more likely to have higher blood pressure and increased risk of heart disease.
- Reduced Risk of Colon Cancer (*Controversial) - Several observational studies link a higher intake of calcium with reduced colon cancer risk.13-16However, various other studies report the results to be inconclusive when compared to a placebo group.16-18
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