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What Nuts Are a Good Source of Calcium?

What Nuts Are a Good Source of Calcium? thumbnail
What Nuts Are a Good Source of Calcium?

When we consider adding calcium to our diet, most people think milk products are the only option, but many options exist. One option is the nut. Not only are nuts a good source of fiber and protein, but they also contain calcium.

  1. Calcium Recommendations

    • Both males and females from 19 to 50 should eat 1,000 mg of calcium per day. Teenagers (14 to 19) should receive 1,300 mg of calcium per day.

    Nuts Defined

    • Nuts are kernels enclosed in a hard shell. Although technically not nuts, most people classify seeds and dried fruits as nuts.

    Almonds

    • Almonds contain more calcium than any other nut. Every ounce (23 kernels) contains 75 mg of calcium.

    Brazil Nuts

    • A tropical nut, the Brazil nut can add 45 mg of calcium with each ounce. Each ounce contains around six kernels.

    English Walnuts

    • Fourteen halves of English walnuts hold 28 mg of calcium.

    Sesame Seeds

    • Toasted and roasted whole, one ounce of sesame seeds packs 280 mg of calcium, almost 30 percent of the recommend daily value.

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