01. Dried Herbs
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Although dried herbs are rarely used in large portions, adding in a few
extra pinches to all your sauces, soups, and stews is a great way to get
more calcium into your diet. Dried savory tops the list with 2132mg of
calcium per 100g serving (213%DV), that is 85mg (9% DV) per tablespoon.
It is followed by celery seed with 124mg (12%DV) of calcium per
tablespoon, dried thyme with 57mg (6% DV) per tblsp, dried dill with
53mg (5% DV) per tblsp, dried marjoram with 40mg (4%DV) per tblsp, dried
rosemary with 38mg (4% DV) per tblsp, sage, sisymbrium, oregano,
spearmint, parsley, poppy seed, chervil and finally dried basil with
21mg of calcium (2% DV) per tablespoon.
02. Cheese
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The amount of calcium in cheese depends on type and variety and Parmesan
is the highest with 1376mg of calcium per 100g serving (138% DV), or
386mg (38% DV) per ounce, and 69mg (7% DV) per tablespoon. It is
followed by Romano with 298mg (30% DV) of calcium per ounce, Gruyere
with 283mg (28% DV) per ounce, Mozzarella, Swiss, Cheddar, Hard Goat
cheese, and finally Provolone with 212mg of calcium (21% DV) per ounce.
03. Sesame Seeds
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Sesame seeds provide the most calcium when they are roasted or dried
with 989mg (99% DV) of calcium per 100g serving, or 277mg (28%DV) per
ounce, and 88mg (9% DV) per tablespoon. Sesame Butter (Tahini) provides
about half the amount of calcium with 426mg (43%DV) of calcium per 100g
serving, 119mg (12% DV) per ounce, and 64mg (6% DV) per tblsp.
04. Tofu
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Tofu is most commonly found in Eastern foods, particularly Chinese food.
Fried tofu provides 372mg (37% DV) of calcium per 100g serving, or
104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece.
Tofu prepared with calcium sulfate can provide much much higher levels.
05. Almonds
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Almonds are a great source of calcium whether dry roasted or made into
butter. Almonds will provide 266mg (27% DV) of calcium per 100g serving,
367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22 Almonds).
06. Flax Seeds
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Perhaps better known for their omega-3 fats, flax seeds also provide
calcium with 255mg (26% DV) per 100g serving, 428mg (43% DV) per cup,
and 26mg (3% DV) per tablespoon. Beware however, as milled or whole flax
seeds provide calcium but refined flax seed oil provides no calcium
whatsoever.
07. Yogurt, Milk, and Other Dairy Products
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Low fat dairy products provide slightly more calcium than full fat. Low
fat yogurt provides the most calcium with 183mg (18% DV) per 100 gram
serving, 415mg (42% DV) per cup. Skim milk provides 306mg (31% DV) per
cup, and whole milk provides 276mg (31% DV) per cup.
08. Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
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Dark leafy greens are a great source of calcium raw or cooked. Raw
turnip greens provide the most calcium with 190mg (19% DV) per 100 gram
serving, or 105mg (10% DV) in a chopped cup. It is followed by Dandelion
greens which provide 103mg (10%DV) per cup, Kale 9% DV per cup, Mustard
Greens 6% DV per cup, and Collard greens 5% DV per cup.
09. Brazil Nuts
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Possibily the largest of all nuts, brazil nuts are a great source of
calcium. Brazil nuts provide 160mg (16% DV) of calcium per 100 gram
serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6
nuts).
10. Herring
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Herring is a high vitamin D food which aids in the absorption of
calcium. Herring provides 74mg (7% DV) of calcium per 100 gram serving
or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving.
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