Calcium-Rich Foods, Fruits & Vegetables

What fruit is high in calcium?

Many fruits are very good source of calcium. Some of them are listed here with serving size and their approximate calcium content. Dried fruits contain more calcium than fresh fruits.

FRUITS	SERVING SIZE	CALCIUM (mg)*
Orange	150 g	60
Apple	120 g	6
Banana	150 g	12
Apricot	120 g	19
Dried goosberry	120 g	72
Figs, dried	60 g	90
Raisins (dried grapes)	40 g	31
Kiwi	100 g	34
Dates	1 piece	15
Rhubarb	1 cup	348
Prickly pears	1 pear	75

*values may vary

Others fruits which can be used as source of calcium are:

Avocado
Acai berries
Goji berries
Pomegranates
Kumquats
Blackcurrants
Grapefruits
Mangosteen
Tangerines
Limes
Clementine

Is milk really the best source of calcium?

Milk as a source of calcium is important but not the best one. Several recent studies have shown that it paradoxically appears to weaken our bone system rather than strengthening it. It raises the pH of your digestive system, and to neutralize it calcium is taken out from your bones, opposite of what it is supposed to do. Raw milk has shown more benefits than the processed one.

Nowadays various milk substitutes are available with higher calcium content than cow’s milk such as almond milk, rice milk, and soy milk.

The best source of calcium is yoghurt with calcium content of 450 mg per cup of serving than 300-400 mg of calcium in same amount of milk.

What are various sources of calcium? What are various foods high in calcium content? What are calcium rich vegetables?

Below is list of calcium content of various sources and foods. Calcium contents are indicative and approximate which can vary.

#Source: University of California San Francisco Medical Centre

Dairy and dairy products:

Dairy and Soy	Serving Size	Calcium (mg)
Milk (skim, low fat, whole)	1 cup	300
Buttermilk	1 cup	300
Cottage Cheese	0.5 cup	65
Ice Cream or Ice Milk	0.5 cup	100
Sour Cream, cultured	1 cup	250
Soy Milk, calcium fortified	1 cup	200 to 400
Yogurt	1 cup	450
Yogurt drink	12 oz	300
Carnation Instant Breakfast	1 packet	250
Hot Cocoa, calcium fortified	1 packet	320
Nonfat dry milk powder	5 Tbsp	300
Brie Cheese	1 oz	50
Hard Cheese (cheddar, jack)	1 oz	200
Mozzarella	1 oz	200
Parmesan Cheese	1 Tbsp	70
Swiss or Gruyere	1 oz	270

Vegetables:

Source	Serving size	Calcium (mg)
Acorn squash, cooked	1 cup	90
Arugula, raw	1 cup	125
Bok Choy, raw	1 cup	40
Broccoli, cooked	1 cup	180
Chard or Okra, cooked	1 cup	100
Chicory (curly endive), raw	1 cup	40
Collard greens	1 cup	50
Corn, brine packed	1 cup	10
Dandelion greens, raw	1 cup	80
Kale, raw	1 cup	55
Kelp or Kombe	1 cup	60
Mustard greens	1 cup	40
Spinach, cooked	1 cup	240
Turnip greens, raw	1 cup	80

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Legumes:

Source	Serving size	Calcium (mg)
Garbanzo Beans, cooked	1 cup	80
Legumes, general, cooked	0.5 cup	15 to 50
Pinto Beans, cooked	1 cup	75
Soybeans, boiled	0.5 cup	100
Temphe	0.5 cup	75
Tofu, firm, calcium set	4 oz	250 to 750
Tofu, soft regular	4 oz	120 to 390
White Beans, cooked	0.5 cup	70

Grains:

Source	Serving size	Calcium (mg)
Cereals (calcium fortified)	0.5 to 1 cup	250 to 1000
Amaranth, cooked	0.5 cup	135
Bread, calcium fortified	1 slice	150 to 200
Brown rice, long grain, raw	1 cup	50
Oatmeal, instant	1 package	100 to 150
Tortillas, corn	2	85