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constituents
calcium content of foods
Nutrition

definition

calcium content of foods

seaweed:
350 mg/25 g hijiki
325 mg/25 g wakame
290 mg/25 g arame
200 mg/25 g kombu

dairy:
635 mg/cup evaporated milk
315 mg/cup goat milk
300 mg/cup skim milk
300 mg/cup buttermilk
290 mg/cup whole milk
80 mg/cup breast milk
270 mg/cup lowfat yogurt
250 mg/cup whole milk yogurt
230 mg/cup cottage cheese
200 mg/cup ice cream
195 mg/cup cream cheese
100 mg/cup whipped cream
260 mg/oz. Swiss cheese
220 mg/oz. Edam cheese
215 mg/oz. cheddar cheese
70 mg/tbsp Parmesan cheese

beans and peas (cooked):
300 mg/cup tofu
140 mg/cup navy beans
130 mg/cup soybeans
100 mg/cup pintos
100 mg/cup peanuts
95 mg/cup garbanzo beans
60 mg/cup lima beans
60 mg/cup black beans
50 mg/cup lentils, kidneys
20 mg/cup split peas

sprouts (raw):
50 mg/cup soy
35 mg/cup mung
25 mg/cup alfalfa

fish:
370 mg/3 oz sardines with bones
170 mg/3 oz salmon with bones
90 mg/3 oz oysters

green leafy vegetables (cooked):
360 mg/cup collard greens
250 mg/cup bok choy
210 mg/cup kale
200 mg/cup parsley
180 mg/cup mustard greens
160 mg/cup broccoli
150 mg/cup dandelion greens
125 mg/cup chard
50 mg/cup spinach
40 mg/cup leaf or romaine lettuce
10 mg/cup head lettuce

nuts and seeds:
70 mg/tbsp. sesame seeds
20 mg/tbsp. tahini
20 mg/tbsp. pumpkin seeds
10 mg/tbsp. sunflower seeds
25 mg/tbsp. hazelnuts

grains (uncooked):
120 mg 2 corn tortillas
24 mg/cup cornmeal
50 mg/cup whole wheat flour
40 mg/cup oats
40 mg/cup dark rye flour

grains (cooked):
80 mg/cup quinoa
20 mg/cup brown rice

miscellaneous:
140 mg/tbsp. blackstrap molasses

herbs: contain varying amounts
borage
lamb's quarter
wild lettuce
nettles
burdock
yellow dock

To further support the idea that milk is not the best source of calcium, a recent study revealed absorption of calcium from kale was 40.9%, compared with 32.1% absorption of calcium from milk.

As the table above suggests, many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, presumably due to the high concentration of oxalate The study revealed that kale, a low-oxalate vegetable, is a good source of bioavailable calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. Therefore, these low-oxalate, calcium-rich vegetables are also likely to be good sources of available calcium. In addition, milk is a contributing factor in the development of many allergic responses and potentially in some autoimmune disorders. A majority of Asians, Africans and Jews, as well as descendants in other parts of the world, along with Native Americans lack the enzyme, lactase, necessary to proper digestion of the sugar found in milk, lactose. The issue of excessive fat intake in the diet is also raised with the consumption of milk-based foods. A safer source of dietary calcium is therefore desirable for many people.

calcium supplementation:

If you are unable to obtain enough calcium from food alone, a calcium supplement is recommended. Find the suggested dose for your age group and subtract the amount you receive from food from that number. Supplement the remaining portion.

» infants: 360-600 mg/day
» children: 800-1200 mg/day
» teens: 1200 mg/day
» adults: 1200 mg/day
» pregnant or lactating women: 1500 mg/day
» post-menopausal women: 1500 mg/day

The types of supplements include:
» calcium hydroxyapatite: highly absorbable and particularly suited to enhancing bone maintenance and formation; no known side effects
» calcium citramate: combination of citrate and malate forms; less calcium per pill but better absorbed than carbonate; no known side effects
» calcium citrate: less calcium per pill but better absorbed than carbonate; no known side effects
» calcium carbonate: highest amount of calcium per pill but may cause intestinal gas and/or constipation
» calcium phosphate: this form is not recommended due to excess of phosphorous in the diet
» calcium lactate: avoid this form if dairy intolerant
» calcium gluconate: requires many pills to obtain sufficient calcium
» dolomite, bone meal: this form is not recommended, as many are contaminated with lead


footnotes