Calcium – alternative sources

When thinking of calcium, most people immediately reach out for the milk carton in the fridge. Here is a list of alternative, good sources of calcium with the added advantage that they actively boost calcium levels without leaching any (see in this context my article on Osteoporosis).

Current recommended calcium intake is 800mg per day. Remember though that focusing on calcium alone is adopting a myopic view towards bone health.

Mg calcium per 100g edible portion
Source: USDA National Nutrient Database

Roasted sesame seeds - 989
Sesame seeds, raw - 975
Blackstrap molasses - 860
Tofu prepared with calcium sulfate - 683
Sesame seed paste (tahini) - 426
Canned sardines in oil (inc. bones) – 382
Tofu - 345
Almonds - 248
Soya flour - 206
Kelp - 168
Dried figs - 162
Rocket - 160
Brazil nuts - 160
Amaranth, cooked - 153
Wakame (seaweed) - 150
Soya milk, fortified - 150
Parsley - 138
Spinach, cooked - 136
Watercress - 120
Full fat and reduced fat milk - 119
Sunflower seeds, raw - 116
Hazelnuts, raw - 114
Spinach, raw - 99
Oatmeal, prepared with water - 98
Tempeh, cooked - 96
Rye bread - 73
Wholemeal bread - 72
Kale - 72
Quinoa - 60
Dried apricots - 55
Seedless raisins - 50
Green beans - 44
Broccoli - 40
Green leaf lettuce - 36
Broad beans - 36
Fresh figs - 35

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