100mg (3 1/2oz) edible portions | |
Food | Calcium in Mg |
Sardines | 443 |
Almonds | 233 |
Amaranth Grains | 222 |
Hazelnuts | 209 |
Parsley | 203 |
Turnip Green | 191 |
Brazil Nuts | 186 |
Sunflower Seeds | 174 |
Garbanzo Beans | 150 |
Black Beans | 135 |
Pistachios | 135 |
Pinto Beans | 135 |
Kale | 134 |
Collard Greens | 117 |
Sesame Seeds | 110 |
Chinese Cabbage | 106 |
Tofu | 100 |
Walnuts | 99 |
Okra | 82 |
Brown Rice | 33 | All are excellent high sources of Calcium without the fat and cholesterol found in dairy |