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foods high in calcium
Foods high in calcium: Sesame seeds

When you think about the many foods high in calcium, most people will automatically think, “milk.” However, milk and dairy products are not by any means; the only source of calcium. For example, Sesame is the richest plant or vegan source of calcium, much richer than most cheeses. Also, orange is one of the fresh fruits richest in calcium.

  • Chemical composition: Mineral element.
  • Sources: Milk and dairy products are well known as the best sources of calcium. However, many plant-based foods provide as much or more calcium as milk: Sesame, blackstrap molasses, almonds, beans, and corn. Cabbage, broccoli, and oranges are also good sources of calcium.
  • Absorption: Only 20% to 30% of calcium present in foods is absorbed in the intestine, even though at times of rapid growth, pregnancy, or nursing, it may rise to 40%. The rest is lost through feces.
    • Facilitators of absorption: vitamin D, proteins in the diet, the lactose in milk, and acidity in the intestinal bolus.
    • Inhibitors of absorption: excess phosphorus, as occurs in diets rich in fish and meat; the phytates found in bran, even though the leavening in whole bread causes phytates to disappear partially, oxalates present in rhubarb, spinach, and other green leafy vegetables; excess fat the diet.
Big bowl of carob flour
how much calcium per day
Foods high in calcium: Blackstrap molasses

Although phytates and oxalates reduce calcium absorption from grains and vegetables, respectively, both types of foods remain useful sources of calcium. Meat and fish, except sardines, are lacking in calcium.

  • Function: Calcium is involved in bone and tooth formation, muscular contraction, nerve impulse transmission, and blood coagulation.
  • Calcium deficiency: rickets, osteoporosis.
  • Increased need: adolescence, pregnancy, and nursing.
  • Calcium loss during the processing of foods: lost only as calcium salts dissolve in the cooking water.

Top Foods High in Calcium

Food (per each 100 g of raw edible portion)Quantity
White Sugar  1.00 mg
Soy milk or beverage  4.00 mg
Sauerkraut  30.0 mg
Orange  40.0 mg
Cabbage  47.0 mg
Black currant  55.0 mg
Leek  59.0 mg
Whole-grain bread  72.0 mg
Brown sugar  85.0 mg
Chard119 mg
Corn tortilla175 mg
White bean240 mg
Almond266 mg
Soybean277 mg
Carob flour348 mg
Blackstrap molasses860 mg
Sesame975 mg
Ham    7.00 mg
Skinless chicken  12.0 mg
Lamb  12.0 mg
Grouper  27.0 mg
Oyster  44.0 mg
Fresh egg  49.0 mg
Cottage cheese 1% fat  60.9 mg
Hamburger  70.0 mg
Nonfat milk123 mg
Nonfat natural yogurt199 mg
Sardine240 mg
Camembert cheese388 mg
Gruyere cheese1011 mg
% Daily Value (based on a 2000 calorie diet)provided by 100 g of this food


George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 398. Print. [ foods high in calcium]

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