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Thursday, January 21, 2010

More on Calcium

A friend of mine asked about foods (besides milk/dairy) that are good sources of calcium.  Probably good information for most people so I figured i'd share it here.

As I mentioned previously, the average pre-menopausal woman should strive for 1000mg/day.  (FYI, one cup of milk has 296mg)

Spinach - one cup of boiled spinach has 245mg
Sesame seeds - 1/4 cup has 351mg (but really, who is going to eat 1/4 cup of sesame seeds???)
Collard Greens - 1 cup of boiled greens has 266mg
Tahini - 2 tbs of raw tahini have 126mg
Almonds - 1oz almonds has 75mg
Flax Seeds - 2 tbs have 52mg
Oranges - one medium orange has 52mg
Broccoli - 2 cups broiled broccoli has 124mg (not sure why they don't say 1 cup has 62mg)
Papaya - one medium papaya has 73mg
1 packet of instant oats - 165mg
1 cup plain lowfat yogurt - 415mg (I know it's dairy, but had to throw it in for it's high content)
Tofu - 150g has 350mg
White beans - 3/4 cup has 120mg
cabbage - 1/2 cup has 190mg
OJ - OJ fortified with calcium has 165mg in 1/2 cup (watch the calories)

Clearly, many foods we consume daily contain calcium.  Check labels and when all else fails, try a supplement.


Jamie said...

i'd like to have this one dedicated to all the people who find out i am vegan and say "OH. You must be calcium deficient, that's not good!"

Jessica said...

You mean they don't say, "Oh you're vegan, no wonder you're orange." Teasing!