Calcium-Rich Foods

calcium-rich foods,osteoporosis,osteopenia,total healthIf you have been diagnosed with osteopenia or have osteoporosis, you may want to make sure you’re eating a calcium-rich diet. However, to get calcium you don’t have to consume just milk products. There are plenty of vegetables, fish, fruits, nuts, and legumes that have calcium.

That’s good new for those people who are lactose intolerant or vegans who don’t want to consume milk products. To help you enjoy calcium-rich foods, I’ve made a list that will tantalize your taste buds and help you have strong bones all at the same time.

Calcium-Rich Foods

Source

Serving Size

Calcium (mg)

 Whitebait Fish 2.8 ounces 688.0
 Tofu, Soy Bean, Steamed  3.5 ounces 510.0
 Parmesan Cheese, Grated 1 ounce 509.0
 Figs 7/8 cup 506.0
 Sardines in Oil, Canned 3.5 ounces 500.0
 Watercress 8 ounces 385.9
 Edam Cheese 1.25 ounces 318.0
 Mustard Spinach, Raw 1 cup 315.0
 Buttermilk 1 cup 301.0
 Salmon, Canned with Bones 3 ounces 300.0
 Cheddar Cheese 1.25 ounces 296.0
 Gruyere Cheese 1 ounce 286.5
 Milk, 1% Milk-fat 8 ounces 275.0
 Swiss Cheese 1 ounce 272.5
 Soy Milk 8 ounces 208.0
 Mozarella Cheese 1/4 cup 203.0
 Yogurt, Low-fat, Plain 6 ounces 255.0
 Chicory Greens, Raw 1 cup 180.0
 Kale 3.5 ounces 143.0
 Cottage Cheese 4.0 ounces 142.0
 Turnip Greens, Raw 1 cup 104.0
 Dandelion Greens, Raw 1 cup 103.0
 Okra, stir fried  1.5 ounces 88.0
 Borage, Raw 1 cup 83.0
 Parlsey, fresh 1 cup 83.0
 Seasame Seeds 1 Tablespoon 80.0
 Chinese Cabbage 1 cup 74.0
 Celeriac (Celery Root), Raw 1 cup 68.0
 Rutabagas, Raw 1 cup 66.0
 Pumpkin, Canned 1 cup 64.0
 Almonds 12 nuts 62.0
 Orange 1 medium 52.0
 French or Green Beans 3.0 ounces 50.0
 Celery, Diced, Raw 1 cup 48.0
 Garbanzo Beans 3.0 ounces 41.0
 Snap Beans 1 cup 41.0
 Walnuts 12 nuts 38.0
 Broccoli 3.0 ounces 34.0
 Whole Wheat Bread 1 slice 32.0
 Hazelnuts 20 nuts 28.0
 Asparagus, Raw 1 cup 28.0

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