11. Amaranth
Amaranth is a highly nutritious pseudocereal.
It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorus, and iron.
One cup (246 grams) of cooked amaranth grain delivers 116 mg of calcium, or 9% of the DV.
Amaranth leaves contain even more, with 21% of the DV for calcium per cooked cup (132 grams), along with a good amount of vitamins A and C.
SUMMARYThe seeds and leaves of amaranth are very nutritious. One cup (246 grams) of cooked amaranth provides 9% of the DV for calcium, while the leaves pack 21% per cup (132 grams).
12. Edamame and tofu
Edamame beans are young soybeans, often sold while still encased in the pod.
One cup (155 grams) of cooked edamame packs 8% of the DV for calcium. It’s also a good source of protein and delivers all of your daily folate in a single serving.
Tofu that has been prepared with calcium also has exceptionally high amounts, with over 66% of the DV for calcium in just half a cup (126 grams).
SUMMARYTofu and edamame are both rich in calcium. Just half a cup (126 grams) of tofu prepared with calcium has 66% of the DV, while 1 cup (155 grams) of cooked edamame packs 8%.