Foodary Nutrition Facts

Calcium is one of the 5 elements of the PRAL alkalinity calculation.

There is some interesting science behind that, but I like to provide easy to use tables so you can focus on food, not formulas. I only mention the science so you understand that PRAL is a proven method for estimating alkaline diets. Others rely on science fantasy, but Foodary uses science fact.

Speaking of facts, always remember that, despite its precision, PRAL is really an estimate to guide you towards pH balance. It’s a great tool for checking the important things relating to alkaline diet:

• Is my total diet is alkaline?
• Do I eat sufficient acidic foods?
• Which food changes will improve my alkaline diet?

High Calcium Foods and Drinks List Introduction

Calcium is one of the alkaline components of PRAL. Eating more calcium rich foods is generally good for an alkaline diet, but never eat excesses of any single nutrient. Government guidelines recommend a minimum Daily Value of 1,000 mg. That’s an average recommendation for a 2,000 calorie diet. If your energy requirements are different, or health conditions make you need to change, then set your own personal daily calcium requirement. In fact, the World Health Organization suggest that 500mg per day provides sufficient calcium.

Traditional sources of calcium have been milk and dairy products. Modern nutrition advice goes beyond this simple view, the relevant points being:

• Milk and dairy foods should be limited to two servings per day to avoid vitamin A (retinol) overload
• Good vegetable sources of calcium generally contain vitamin K which is also good for bone health
• Calcium is vital for bone health, but it needs vitamin D. I will explain more about vitamin D in a separate article.
• Weight-bearing exercise is important to encourage bone growth.

All this means that managing calcium is more than just counting milligrams. Until I extend the database I use for nutrition data, I cannot provide the detailed analysis that is needed for the best diet planning. However, we are advised to switch from dairy sources of calcium, which was also mentioned in relation to alkaline beverages. My list of foods high in calcium will help you do that. Also, if your diet has a high proportion of foods from the following list, be careful that you do not overload on calcium.

Foods High in Calcium list

The table lists foods in order of highest calcium per 100 calorie serving. You can change the order by clicking on any heading, and repeat clicks will reverse the sort order.

.	PRAL Nutrients Explanation	Cals Help	PRAL Help	Pro tein Help	Phos phorus Help	Potas sium Help	Mag nesium Help	Cal cium Help
.	Long Description	100 Kcal Serve (g)	PRAL Score	Pro tein (g)	Phos phorus (mg)	Potas sium (mg)	Mag nesium (mg)	Cal cium (mg)
.	Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL	31	-12	2.6	83	96	25	1,042
.	Turnip greens, cooked, boiled, drained, without salt	500	-25	5.7	145	1,015	110	685
.	Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	32	-9	1.8	61	162	19	605
.	Spinach, cooked, boiled, drained, without salt	435	-45	12.9	243	2,026	378	591
.	Spinach, canned, regular pack, drained solids	435	-34	12.2	191	1,504	330	552
.	Cheese, swiss, low fat	56	11	15.9	338	62	20	537
.	Mustard greens, cooked, boiled, drained, without salt	385	-9	9.8	162	623	50	454
.	Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	294	-20	11.8	147	888	241	450
.	Chicory greens, raw	435	-36	7.4	204	1,826	130	435
.	Spinach, raw	435	-51	12.4	213	2,426	343	430
.	Collards, cooked, boiled, drained, without salt	303	-7	8.2	97	355	64	427
.	Parsley, raw	278	-31	8.3	161	1,539	139	383
.	Cheese, pasteurized process, american, low fat	56	16	13.7	459	100	13	380
.	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	294	1	9.9	297	459	32	359
.	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	294	1	9.9	297	459	32	359
.	Pickles, cucumber, dill or kosher dill	833	-16	5.0	100	767	58	350
.	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	28	-1	10.0	267	496	30	347
.	USDA Commodity, cheese, cheddar, reduced fat	35	7	9.6	207	33	12	321
.	Cheese, mozzarella, part skim milk	39	6	9.6	182	33	9	308
.	Endive, raw	588	-35	7.4	165	1,847	88	306
.	Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D	213	-8	1.4	100	379	23	298
.	Orange juice, chilled, includes from concentrate, fortified with calcium	213	-8	1.4	100	379	23	298
.	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	238	0	8.0	226	357	26	298
.	Soymilk, original and vanilla, with added calcium, vitamins A and D	233	-4	6.0	100	284	35	286
.	Cheese, pasteurized process, american, with di sodium phosphate	27	4	5.0	175	36	7	286
.	Cheese, parmesan, grated	23	6	8.9	169	29	9	257
.	Kale, cooked, boiled, drained, without salt	357	-15	6.8	100	814	64	257
.	Celery, raw	625	-31	4.3	150	1,625	69	250
.	Cheese, mozzarella, part skim milk, low moisture	33	7	8.6	174	31	9	242
.	Lettuce, green leaf, raw	667	-21	9.1	193	1,293	87	240
.	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	200	0	6.6	184	280	22	240
.	Onions, spring or scallions (includes tops and bulb), raw	313	-16	5.7	116	863	63	225
.	Cheese product, pasteurized process, cheddar or american, reduced fat	42	10	7.3	345	138	14	220
.	Cheese, provolone	28	5	7.3	141	39	8	215
.	Cabbage, cooked, boiled, drained, without salt	435	-14	5.5	143	852	65	209
.	Cheese, swiss	26	6	7.1	149	20	10	208
.	Cheese food, pasteurized process, american, without di sodium phosphate	30	3	5.1	133	77	8	207
.	Yogurt, vanilla, low fat, 11 grams protein per 8 ounce	118	0	5.8	159	258	19	201
.	Cheese, monterey	27	4	6.6	119	22	7	200
.	Lettuce, cos or romaine, raw	588	-25	7.2	176	1,453	82	194
.	Cheese spread, pasteurized process, american, without di sodium phosphate	34	9	5.7	302	83	10	194
.	Milk, whole, 3.25% milkfat, with added vitamin D	164	0	5.2	138	216	16	185
.	Tomatoes, red, ripe, canned, packed in tomato juice	588	-21	4.6	112	1,106	65	182
.	Broccoli, frozen, spears, cooked, boiled, drained, without salt	357	-5	11.1	196	643	71	182
.	Cheese, cheddar	25	5	6.2	127	24	7	179
.	Cheese, colby	25	4	6.0	116	32	7	174
.	Cereals ready-to-eat, GENERAL MILLS, FIBER ONE	50	-1	3.3	100	184	27	167
.	Milk, chocolate, fluid, commercial, lowfat, with added vitamin A and vitamin D	141	0	4.6	145	239	18	163
.	Cabbage, raw	400	-11	5.1	104	680	48	160
.	Cereals ready-to-eat, GENERAL MILLS, KIX	28	-1	2.2	53	62	14	160
.	Cheese sauce, prepared from recipe	51	3	5.2	116	72	10	158
.	Beans, snap, green, canned, regular pack, drained solids	400	-7	5.0	84	424	52	152
.	Beans, snap, green, frozen, cooked, boiled, drained without salt	357	-9	5.3	104	568	68	150
.	Yogurt, fruit, low fat, 10 grams protein per 8 ounce	98	0	4.3	117	191	15	149
.	Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D	98	0	4.3	117	191	15	149
.	Crustaceans, shrimp, mixed species, canned	100	13	20.4	195	80	33	145
.	Yogurt, fruit, lowfat, with low calorie sweetener	95	1	4.6	127	185	15	145
.	Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D	95	1	4.6	127	185	15	145
.	Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D	132	0	3.9	134	222	18	143
.	Formulated bar, POWER BAR, chocolate	28	2	3.9	169	100	68	139
.	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	192	-5	0.3	21	171	12	138
.	Broccoli, raw	294	-12	8.3	194	929	62	138
.	Squash, summer, all varieties, cooked, boiled, drained, without salt	500	-16	4.6	195	960	120	135
.	Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D	120	0	3.8	122	201	16	135
.	Tomatoes, red, ripe, canned, stewed	385	-15	3.5	77	796	46	131
.	Lettuce, iceberg (includes crisphead types), raw	714	-16	6.4	143	1,007	50	129
.	Beans, snap, green, cooked, boiled, drained, without salt	286	-6	5.4	83	417	51	126
.	Cheese, ricotta, whole milk	57	4	6.5	91	60	6	119
.	Broccoli, frozen, chopped, cooked, boiled, drained, without salt	357	-1	11.1	175	507	46	118
.	Spices, chili powder	35	-11	4.8	106	691	53	117
.	Cucumber, peeled, raw	833	-19	4.9	175	1,133	100	117
.	Mollusks, oyster, eastern, wild, raw	196	4	11.2	190	306	35	116
.	Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milk	164	5	5.3	284	293	20	115
.	Broccoli, cooked, boiled, drained, without salt	286	-10	6.8	191	837	60	114
.	Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	26	1	2.0	76	58	19	114
.	Crustaceans, crab, blue, cooked, moist heat	120	12	21.5	282	312	43	110
.	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	26	0	3.2	127	170	34	106
.	Cereals, QUAKER, corn grits, instant, plain, dry	28	0	2.0	33	45	12	105
.	Asparagus, cooked, boiled, drained	455	-10	10.9	245	1,018	64	105
.	Sauce, salsa, ready-to-serve	345	-16	5.3	117	983	52	103
.	Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP	26	-1	1.4	41	61	8	101
.	Cereals ready-to-eat, GENERAL MILLS, Rice CHEX	27	0	1.8	39	44	8	99
.	Waffles, plain, frozen, ready -to-heat, toasted	32	4	2.3	138	46	8	98
.	Bread, white, commercially prepared (includes soft bread crumbs)	38	1	3.5	39	43	9	98
.	Cereals, oats, instant, fortified, plain, dry	28	2	3.3	117	101	35	97
.	Waffle, buttermilk, frozen, ready-to-heat, toasted	32	4	2.4	144	45	7	97
.	Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS	26	0	1.5	58	71	15	97
.	Fast Food, Pizza Chain, 14″ Pizza, cheese topping, thin crust	33	3	4.3	98	66	8	95
.	Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS	27	0	2.3	76	109	23	95
.	Carrots, frozen, cooked, boiled, drained, without salt	270	-9	1.6	84	519	30	95
.	Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios	27	-1	2.2	76	133	15	95
.	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	27	2	2.7	113	76	26	94
.	Ice creams, vanilla, light	56	0	2.7	57	116	8	89
.	Cereals ready-to-eat, GENERAL MILLS, Corn CHEX	27	0	1.7	35	53	7	87
.	Mustard, prepared, yellow	149	2	6.5	158	206	73	87
.	Carrots, cooked, boiled, drained, without salt	286	-12	2.2	86	671	29	86
.	Oranges, raw, all commercial varieties	213	-8	2.0	30	385	21	85
.	Cereals ready-to-eat, GENERAL MILLS, REESE’S PUFFS	24	0	1.6	50	59	13	84
.	Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX	27	-1	1.7	17	42	7	83
.	Cream, fluid, half and half	77	0	2.3	73	100	8	81
.	Carrots, raw	244	-14	2.3	85	780	29	80

Your High Calcium Key Foods List

Calcium can certainly help improve your pH balance diet. But, just focusing on calcium is not the right way to plan an alkaline diet. If you believe you have too little calcium in your diet, then this list will help you find better food choices. Similarly, if you have too much calcium in your diet, then reducing intake of some of these high calcium foods will give you better balance.

If you have any questions, experiences, or opinions about calcium in your diet, please use the feedback form below.

Leave High Calcium Foods and Drinks to read about other elements of the PRAL alkalinity calculation.

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High Calcium Foods and Drinks Comments

Foodary visitor responses and associated research include:

Calcium Supplements or Natural Calcium Food Sources?

Katherine asked, “I see the fruit juices here are fortified with added calcium. Wouldn’t it be better to just take calcium supplements?”

I responded with a few points:

1. The purpose of my PRAL information is to help you discuss nutrition issues with your health professionals. So firstly you must think about any medical advice you get about calcium intake. Because for most people I advise eating natural foods with as little processing as possible. But your medical needs come first.
2. I’ve included the fortified juices and other foods in my PRAL lists. Because they are included in the USDA database. But that does not mean they are right for you. Again, you must seek medical advice before you change your diet. So ensure you discuss added calcium with your doctor before switching to fortified juices.
3. When you discuss calcium supplementation with your health advisers, I recommend you ask about relevent research^[1]. It concludes that:
   

   Calcium from dietary sources […] may produce more favorable effects in bone health […] than will calcium from supplements.

   Note that is a specific recommendation for the group of subjects studied. But it continues to be widely quoted as a relevant authority (Sep 26, 2020). If you would like me to review that report please let me know.

High Calcium Foods and Drinks Related Topics

Please remember: to find more related pages that are relevant to you, use the search box near the top of every page.

Common Terms: calcium, chocolate, Most Helpful Foodary Articles

Other posts that include these terms:

• Healthy Food Combinations Chart
• Alkaline Grains List
• Are Peanuts Acidic? What about Peanut Butter?
• Alkaline Food Lists Explanation
• Alkaline Pasta List
• Alkaline Fruit Juice and Fruits List
• Food Symptoms Diary Records

High Calcium Foods and Drinks References

1. Napoli, Nicola, Jennifer Thompson, Roberto Civitelli, and Reina C. Armamento-Villareal. “Effects of dietary calcium compared with calcium supplements on estrogen metabolism and bone mineral density.” The American journal of clinical nutrition 85, no. 5 (2007): 1428-1433.