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Calcium (1,000 mg per day recommended for an average, healthy 25-year-old male) 1. Salmon with bones, 1.1 cups (1 cup = 919 mg) (great-tasting if you’re a cat) 2. Sardines with bones, 1.8 cups (1 cup = 569 mg) 3. Mackerel, canned, 2.2 cups (1 cup = 458 mg) 4. Tofu, firm, 3.6 cups (1 cup = 280 mg) 5. Collards, cooked, 3.8 cups (1 cup = 266 mg) 6. Spinach, cooked, 4.1 cups (1 cup = 245 mg) 7. Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg) 8. Turnip greens, cooked, 5.1 cups (1 cup = 197 mg) 9. Tempeh, 5.4 cups (1 cup = 184 mg) 10. Agar, dried, 5.7 cups (1 oz = 175 mg)
