Healthful Calcium Sources
|
Source
|
Calcium Content in Milligrams
|
Black turtle beans (1 cup, boiled)
|
102
|
Broccoli (1 cup, boiled from frozen)
|
94
|
Brussels sprouts (1 cup, boiled)
|
56
|
Butternut squash (1 cup, boiled)
|
84
|
Celery (1 cup, boiled)
|
63
|
Chickpeas (1 cup, canned)
|
80
|
Collards (1 cup, boiled)
|
226
|
Whole Grain English muffin
|
99
|
Figs, dried (10 medium)
|
270
|
Great northern beans (1 cup, boiled)
|
120
|
Green beans (1 cup, boiled)
|
58
|
Kale (1 cup, boiled)
|
94
|
Kidney beans (1 cup, boiled)
|
50
|
Lentils (1 cup, boiled)
|
38
|
Lima beans (1 cup, boiled)
|
54
|
Mustard greens (1 cup, boiled)
|
104
|
Navel orange (1 medium)
|
56
|
Navy beans (1 cup, boiled)
|
127
|
Nondairy milk (1 cup, fortified soy or rice)
|
300
|
Oatmeal (1 cup, prepared)
|
215
|
Onions (1 cup, boiled)
|
46
|
Orange juice, calcium-fortified (1 cup)
|
350
|
Pinto beans (1 cup, boiled)
|
82
|
Raisins (1/2 cup)
|
40
|
Soybeans (1 cup, boiled)
|
175
|
Sweet potato (1 cup, boiled)
|
69
|
Tofu (1/2 cup)
|
204
|
Turnip greens (1 cup, boiled)
|
148
|
Vegetarian baked beans (1 cup)
|
127
|
White beans (1 cup, boiled)
|
161
|
Source: Pennington JA, Douglas JS. Bowes and Church’s food values of portions commonly used. 18th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.
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