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Top 10 Foods Highest in Calcium
Calcium is necessary for the growth and maintenance of strong teeth and bones. The RDA (recommended daily allowance) for calcium is 1000mg
#1: Dried Herbs
Although dried herbs are rarely used in large portions adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more calcium into your diet. Dried savory tops the list with 2132mg per 100g serving (213%RDA) followed by other dried herbs in the following order: basil, marjoram, thyme, dill, celery seed, sage, sisymbrium, oregano, spearmint, parsley, poppy seed, chervil, and rosemary which finishes the list providing 1280mg of calcium per 100g serving (128% RDA).
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#2: Cheese
The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg per 100g(138% RDA) followed by Romano, Gruyere, Mozzarella, Swiss, Cheddar, hard Goat cheese, and finally Provolone which provides 756mg of calcium per 100g serving(76% RDA).
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#3: Sesame Seeds
Sesame seeds provide the most calcium when they are roasted or dried with 989mg per 100g serving(99% RDA), they can also be eaten as sesame butter(Tahini) but then they only have about half the calcium providing 426mg per 100g serving(43%RDA).
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#4: Winged beans
Known better in the far east, winged beans provide nutrition from their roots to their fruits. The mature seeds provide 440mg of calcium per 100g serving(44% RDA).
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#5: Almonds
Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide 266mg of calcium per 100g serving(27% RDA).
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#6: Flax Seeds
Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg per 100g serving(26% RDA). Beware however, as milled or whole flax seeds provide calcium but refined flax seed oil provides no calcium whatsoever.
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#7: White Beans
White beans describe a whole class of beans which are...white, and includes: Great Northern, Robust, Rainy River, Michelite, Cannellini, and Sanilac beans, among others. Depending on type white beans provide up to 175mg of calcium per 100g serving(18% RDA).
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#8: Collard Greens
A common winter green that is best eaten in soups or stews and also makes a fine side dish. Collard greens will provide 145mg of calcium per 100g serving(15% RDA).
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#9: Kale
One of the most nutritious green vegetables around, kale is great steamed with wine, and will provide 135mg of calcium in a 100g serving(14% RDA).
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#10: Mustard Greens
A winter green with a spicy kick, mustard greens are great in salads or cooked as a side and will provide 103mg of calcium per 100g serving(10% RDA)
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References
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