Foods high in Calcium, Iron
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1
Oysters
Mollusks, oyster, eastern, wild, cooked, moist heat
Calcium Rank
30
Iron Rank
6
Total rank
36
Price:
$3
30
6
2
Spinach
Spinach, cooked, boiled, drained, without salt
Calcium Rank
53
Iron Rank
72
Total rank
125
Price:
$0.2
53
72
3
Soybean
Soybeans, mature cooked, boiled, without salt
Calcium Rank
89
Iron Rank
48
Total rank
137
Price:
$3.4
89
48
4
Baked beans
Beans, baked, home prepared
Calcium Rank
103
Iron Rank
97
Total rank
200
Price:
$1.8
103
97
5
Mussels
Mollusks, mussel, blue, cooked, moist heat
Calcium Rank
202
Iron Rank
12
Total rank
214
Price:
$7
202
12
6
Navy beans
Beans, navy, mature seeds, cooked, boiled, without salt
Calcium Rank
127
Iron Rank
123
Total rank
250
Price:
$1.3
127
123
7
Black turtle bean
Beans, black turtle, mature seeds, cooked, boiled, without salt
Calcium Rank
161
Iron Rank
91
Total rank
252
Price:
$1.6
161
91
9
Lablab
Hyacinth beans, mature seeds, cooked, boiled, without salt
Calcium Rank
220
Iron Rank
47
Total rank
267
Price:
$0.8
220
47
10
Ground beef
Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked
Calcium Rank
202
Iron Rank
87
Total rank
289
Price:
$2
202
87
11
Skipjack tuna
Fish, tuna, skipjack, fresh, cooked, dry heat
Calcium Rank
177
Iron Rank
129
Total rank
306
Price:
$8
177
129
12
Chickpeas
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Calcium Rank
211
Iron Rank
104
Total rank
315
Price:
$1
211
104
13
Pork chop
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled
Calcium Rank
113
Iron Rank
210
Total rank
323
Price:
$0.8
113
210
14
Cranberry beans
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt
Calcium Rank
186
Iron Rank
140
Total rank
326
Price:
$2.4
186
140
15
Rose hip
Rose Hips, wild (Northern Plains Indians)
Calcium Rank
63
Iron Rank
273
Total rank
336
Price:
$2
63
273
17
Black gram
Mungo beans, mature seeds, cooked, boiled, without salt
Calcium Rank
175
Iron Rank
163
Total rank
338
Price:
$1.5
175
163
18
Crab
Crustaceans, crab, blue, canned
Calcium Rank
58
Iron Rank
280
Total rank
338
Price:
$12
58
280
19
Crab meat
Crustaceans, crab, alaska king, cooked, moist heat
Calcium Rank
108
Iron Rank
231
Total rank
339
Price:
$12
108
231
21
Rabbit Meat
Game meat, rabbit, wild, cooked, stewed
Calcium Rank
329
Iron Rank
26
Total rank
355
Price:
$2
329
26
22
Adzuki bean
Beans, adzuki, mature seeds, cooked, boiled, without salt
Calcium Rank
256
Iron Rank
108
Total rank
364
Price:
$2
256
108
23
Chuck steak
Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Calcium Rank
308
Iron Rank
59
Total rank
367
Price:
$2
308
59
25
Mozzarella
Cheese, mozzarella, low sodium
Calcium Rank
3
Iron Rank
368
Total rank
371
Price:
$2
3
368
26
Shrimp
Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen)
Calcium Rank
58
Iron Rank
320
Total rank
378
Price:
$7
58
320
27
Chocolate milk
Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
Calcium Rank
38
Iron Rank
341
Total rank
379
Price:
$1.6
38
341
28
Mustard Greens
Mustard greens, cooked, boiled, drained, without salt
Calcium Rank
95
Iron Rank
284
Total rank
379
Price:
$1.4
95
284
29
Goat
Game meat, goat, cooked, roasted
Calcium Rank
344
Iron Rank
38
Total rank
382
Price:
$2
344
38
30
Cottage cheese
Cheese, cottage, creamed, large or small curd
Calcium Rank
17
Iron Rank
369
Total rank
386
Price:
$2
17
369
31
Semolina
Rice, white, long-grain, parboiled, unenriched, dry
Calcium Rank
121
Iron Rank
271
Total rank
392
Price:
$1.4
121
271
32
Kidney beans
Beans, kidney, all types, mature seeds, cooked, boiled, without salt
Calcium Rank
263
Iron Rank
133
Total rank
396
Price:
$1.2
263
133
33
Parmigiano-Reggiano
Cheese, parmesan, dry grated, reduced fat
Calcium Rank
24
Iron Rank
375
Total rank
399
Price:
$3.2
24
375
35
American cheese
Cheese, pasteurized process, American, without added vitamin D
Calcium Rank
29
Iron Rank
383
Total rank
412
Price:
$2.4
29
383
36
Milk
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
Calcium Rank
26
Iron Rank
394
Total rank
420
Price:
$0.6
26
394
37
Buttermilk
Milk, buttermilk, fluid, cultured, lowfat
Calcium Rank
37
Iron Rank
389
Total rank
426
Price:
$2
37
389
38
Brisket
Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised
Calcium Rank
359
Iron Rank
75
Total rank
434
Price:
$2
359
75
39
Chinook salmon
Fish, salmon, chinook, cooked, dry heat
Calcium Rank
236
Iron Rank
204
Total rank
440
Price:
$15
236
204
