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The Ultimate Nutrition Tables!

Calcium

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

2

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

3

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

4

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

5

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

6

Sisymbrium sp. seeds, whole, dried (Seeds,)

318

12.14

 

1633

0.11

314

6

2130

92

0.30

0.110

1.512

 

 

30.70

 

 

0

 

7

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

8

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

9

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

10

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

11

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

12

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

13

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

14

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

15

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

17

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

18

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

19

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

20

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

21

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

22

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

23

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

24

Curry powder (Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

25

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

26

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

27

Lambsquarters, raw

 

43

4.20

4.0

309

1.20

34

72

452

43

0.44

0.293

0.782

 

0.9

80.0

0

 

0

 

28

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

29

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

30

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

32

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

33

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

34

Mace, ground (Spices,)

475

6.71

20.2

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0

 

0

 

35

Peppermint, fresh

70

3.75

8.0

243

5.08

80

73

569

31

1.11

0.329

1.176

 

 

31.8

 

 

0

 

36

White, mature seeds, raw (Beans,)

333

23.36

15.2

240

10.44

190

301

1795

16

3.67

0.984

1.796

 

12.8

0.0

 

5.6

0

 

37

Amaranth leaves, raw

23

2.46

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

 

1140.0

0

 

38

Roselle, raw

49

0.96

 

215

1.48

51

37

208

6

 

 

 

 

 

12.0

 

 

0

 

39

Mustard spinach, (tendergreen), raw

22

2.20

2.8

210

1.50

11

28

449

21

0.17

0.075

0.407

 

0.8

130.0

 

 

0

 

40

Dill weed, fresh

43

3.46

2.1

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

 

 

0

 

41

Kale, scotch, raw

42

2.80

1.7

205

3.00

88

62

450

70

0.37

0.243

0.648

 

0.9

130.0

 

 

0

 

42

Spearmint, fresh (1)

44

3.29

6.8

199

11.87

63

60

458

30

1.09

0.240

1.118

 

 

13.3

 

 

0

 

43

Milk, sheep, fluid

 

108

5.98

0.0

193

0.10

18

158

137

44

0.54

0.046

0.018

 

1.7

4.2

 

 

27

 

44

Turnip greens, raw

32

1.50

3.2

190

1.10

31

42

296

40

0.19

0.350

0.466

 

1.2

60.0

 

251.0

0

 

45

Dandelion greens, raw

45

2.70

3.5

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

 

778.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

French, mature seeds, raw (Beans,)

343

18.81

25.2

186

3.40

188

304

1316

18

1.90

0.440

1.200

 

12.9

4.6

 

 

0

 

47

Horseradish-tree leafy tips, raw

64

9.40

2.0

185

4.00

147

112

337

9

0.60

0.105

1.063

 

0.9

51.7

0

 

0

 

48

Nutmeg, ground (Spices,)

525

5.84

20.8

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0

0.0

0

 

49

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

50

Garlic, raw

149

6.36

2.1

181

1.70

25

153

401

17

1.16

0.299

1.672

 

14.2

31.2

0

1.7

0

 

51

Basil, fresh

23

3.15

1.6

177

3.17

64

56

295

4

0.81

0.385

1.148

 

0.3

18.0

 

414.8

0

 

52

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

53

Fenugreek seed (Spices,)

323

23.00

24.6

176

33.53

191

296

770

67

2.50

1.110

1.228

 

6.3

3.0

 

 

0

 

54

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

55

Great northern, mature seeds, raw (Beans,)

339

21.86

20.2

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

 

6.0

0

 

56

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

57

Milk, indian buffalo, fluid

97

3.75

0.0

169

0.12

31

117

178

52

0.22

0.046

0.018

 

 

2.3

 

 

19

 

58

Seaweed, kelp, raw

43

1.68

1.3

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0

66.0

0

 

59

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

60

Arugula, raw

25

2.58

1.6

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

 

108.6

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

62

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

63

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

2.0

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0

108.0

0

 

64

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

65

Seaweed, wakame, raw

45

3.03

0.5

150

2.18

107

80

50

872

0.38

0.284

1.400

 

0.7

3.0

0

5.3

0

 

66