Recommended Dietary Allowance of Calcium per day

  • Adult
    800 mg
  • Pregnant
    1200 mg
  • Lactating
    1200 mg
  • Therapeutic
    1000 - 1500 mg
  • Infants
    600 mg
  • Children up to age 10
    800 mg
  • Teens
    1200 mg

Calcium Sources

  • Dairy
  • Seafood
  • Seaweed
  • Dark leafy green vegetables
  • Broccoli
  • Beans and peas
  • Nuts and seeds
  • Sprouts
  • Soybeans, tofu, tempeh
  • Brewer's years
  • Whole grains
  • Herbs: Borage, lambs quarters, wild lettuce, amaranth, nettles, campion, burdock, yellowdock

Supplementation

  • Calcium hydroxyapatite
    A form of calcium found in the bone of veal, best absorbed
  • Calcium citrate
    Less calcium per pill, but better absorbed
  • Calcium carbonate
    Highest amount of calcium per pill, but may cause intestinal gas and/or constipation
  • Calcium lactate
    Lactose intolerant need to avoid
  • Calcium gluconate
    Requires many pills to get amount of calcium needed
  • Dolomite, bone meal
    Avoid, contaminated with lead

Milligrams of Calcium per 1 Cup Serving

Dairy
  • Cow’s milk, skim - 300    
  • Cow’s milk, whole - 290    
  • Ice cream - 200    
  • Evaporated - 635    
  • Goat’s milk - 330    
  • Buttermilk - 300    
  • 1 oz. Cheddar - 215    
  • 1 oz. Swiss - 260    
  • 1 Tbsp. Parmesan - 70
Seafood  
  • Mackerel, with bones - 680      
  • Salmon, smoked - 45    
  • Salmon, smoked - 45    
  • Shrimp - 130    
  • Sardines, with bones - 1000   
  • Raw oysters - 300
Vegetables     
  • Bok Choy - 330    
  • Collard greens - 260    
  • Kale - 210    
  • Mustard greens - 450    
  • Broccoli - 200    
  • Turnip greens - 450    
  • Spinach - 250    
  • Parsley - 200    
  • Dandelion greens - 150    
  • Romaine lettuce - 40    
  • Head lettuce - 10
Miscellaneous   
  • Blackstrap molasses(2 Tbsp.) - 280   
Grains
  • Tapioca, dried - 300
  • Brown rice, cooked - 20
  • Quinoa - 80
  • Corn meal, whole grain - 50
  • Rye flour - 40
  • Oats - 40
  • Whole wheat flour - 50
  • White flour - 20
  • Tortillas (2) - 120
  • Masa harina - 140
Sprouts
  • Soy - 50
  • Mung - 35
  • Alfalfa - 25
Beans & Peas
  • Tofu (4 oz) - 150
  • Navy beans - 140
  • Soybeans - 130
  • Pinto beans - 100
  • Garbanzo - 95
  • Lima & black beans - 60
  • Lentils - 50
  • Split peas - 20
Nuts & Seeds
  • Almonds - 50
  • Hazelnuts (filberts) - 20
  • Walnuts - 10
  • Sesame seeds - 70
  • Sunflower seeds - 10
  • Pumpkin seeds - 20
  • Peanuts - 7
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