#1: Dark Leafy Greens (Watercress)
| Calcium in 100g (Raw) | 1 Cup (Chopped - 34g) | 10 Sprigs (25g) |
| 120mg (12% DV) | 41mg (8% DV) | 30mg (3% DV) |
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%), Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%).
#2: Low Fat Cheese (Mozzarella Nonfat)
| Calcium in 100g | 1 Cup (Shredded - 113g) | 1 ounce serving (28g) |
| 961mg (95% DV) | 1086mg (109% DV) | 269mg (27% DV) |
Other Cheeses High in Calcium (%DV per ounce): Low Fat Swiss (27%), Reduced Fat Parmesan (31%) and Cottage Cheese 2% Fat (2%).
#3: Low Fat Milk & Yogurt (Nonfat Milk)
| Calcium in 100g | 1 Cup (245g) | Per fluid ounce (31g) |
| 125mg (13% DV) | 306mg (31% DV) | 39mg (4% DV) |
Other Dairy High in Calcium (%DV per cup): Nonfat yogurt (49%) and Low Fat Yogurt (45%).
#4: Chinese Cabbage (Pak Choi, Bok Choy)
| Calcium in 100g (Raw) | 1 Cup (Shredded - 70g) | 1 head (Raw- |
| 105mg (11% DV) | 74mg (7% DV) | 882mg (88% DV) |
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf Cabbage Cooked (3% DV).
#5: Fortified Soy Products (Tofu, Prepared with Calcium Sulphate)
| Calcium in 100g (Raw) | 1/2 Cup (Raw - 124g) | 1/2 Cup Fried (124g) |
| 350mg (35% DV) | 434mg (43% DV) | 1192mg (119% DV) |
Other Soy Products High in Calcium (%DV per 1/2 cup): Nonfat Soy Milk with added calcium and vitamins A and D (13%) and Unsweetened Soy Milk with added calcium and vitamins (13%).
#6: Okra (Cooked)
| Calcium in 100g | 1 cup sliced (160g) | 8 Pods (85g) |
| 77mg (8% DV) | 124mg (12% DV) | 65mg (7% DV) |
#7: Broccoli
| Calcium in 100g (Raw) | 1 Cup (Chopped - 91g) | Per Cup Cooked (156g) |
| 47mg (5% DV) | 43mg (4% DV) | 62mg (6% DV) |
One cup of cooked broccoli, boiled in water contains just 54 calories.
#8: Green Snap Beans
| Calcium in 100g (Raw) | 1 Cup Raw(110g) | Per Cup Cooked (125g) |
| 37mg (4% DV) | 41mg (4% DV) | 55mg (6% DV) |
One cup of cooked green snap beans, boiled in water contains just 44 calories.
#9: Almonds
| Calcium in 100g | 1 Cup Whole (143g) | 1 oz serving (28g) |
| 264mg (26% DV) | 378mg (38% DV) | 74mg (7% DV) |
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161 calories.
#10: Fish Canned (Sardines, in Oil, with Bones)
| Calcium in 100g | 1 Cup (Drained - 149g) | Per ounce serving (28g) |
| 383mg (38% DV) | 569mg (57% DV) | 107mg (11% DV) |
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%), Anchovies (6%) and Shrimp (4%).
Read more at http://www.healthaliciousness.com/articles/foods-high-in-calcium.php#E534tRWiq2UdMOTh.99
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