Nutritional Bites ... Bocados Nutritivos
References ... Referencias
(approximated to the nearest 0 or 5)
An abundant variety of healthful and nutrient rich foods will satisfy our Calcium requirements.
Vegetables
Beet greens
Bok Choy
Broccoli
Brussels Sprouts
Carrots
Chinese Cabbage (Napa)
Collard Greens
Cauliflower
Kale, Turnip Greens
Mustard Greens
Okra
Broccoli Raab
Potato
Sweet Potato
Squash
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Seaweed
Arame, Hijiki, Wakame
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Grains
Brown Rice
Quinoa
Amaranth
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Legumes
Adzuki
Black (Turtle) Beans
Garbanzo beans (Chickpeas)
Great Northern
Kidney Beans
Lima
Navy
Pinto
Soybeans
Vegetarian Baked Beans
.....................................................................................................................................................................Nuts and Seeds
Pistachio (47)
Almonds (24)
Sesame
Sunflower
Walnuts
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Fruits
1 medium fig
1 orange
1 papaya
1 banana
1 pear
mg of Calcium mg of Calcium
1 cup raw 1 cup cooked
45 165
75 160
40 70
35 55
35
60 160
50 150
35
95 165
60 100
80 175
140
20
70
80
1 cup dry
varies
1 cup cooked
25
100
300
1 cup cooked
65
100
80
120
90
50
130
80
175
130
1 oz
40
75
40
20
25
30
50
70
5
20
Tofu
Tofu Extra Firm (Ca set)
Tofu Soft
Tempeh 4 oz
Non-Dairy “Milks”
(Fortified)
Rice Dream Enriched
Soy Dream Enriched
Edensoy Extra
Vitasoy Enriched
Silk Unsweetened 600
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Other Beverages
(Fortified) Orange Juice
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Miscellaneous
Blackstrap Molasses
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Dairy
Whole Cow’s Milk
Yogurt
Cheddar cheese 1 oz
Calcium in Processed Foods
mg of Calcium
1/2 cup
270
195
225
1 cup
300
300
200
300
1 cup
300
1 tbsp
175
1 cup
275
275
100