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Calcium in Nuts and Seeds
| Food | Serving | Calcium (mg)* |
|---|---|---|
| Nuts and Nut Products | ||
| Acorn flour, full fat | 1 oz | 12 |
| Acorns, dried | 1 oz | 15 |
| Almond butter, plain, without salt added | 1 tbsp | 43 |
| Almond paste | 1 oz | 49 |
| Almonds | 1 oz | 70 |
| Almonds, dry roasted, without salt added | 1 oz | 75 |
| Almonds, honey roasted, unblanched | 1 oz | 75 |
| Almonds, oil roasted, without salt added | 1 oz | 82 |
| Beechnuts, dried | 1 oz | 0 |
| Brazil nuts, dried, unblanched | 1 oz | 45 |
| Butternuts, dried | 1 oz | 15 |
| Cashew butter, plain, without salt added | 1 tbsp | 7 |
| Cashew nuts, dry roasted, without salt added | 1 oz | 13 |
| Cashew nuts, oil roasted, without salt added | 1 cup, whole | 12 |
| Chestnuts, boiled and steamed | 1 oz | 13 |
| Chestnuts, dried, peeled | 1 oz | 18 |
| Chestnuts, roasted | 1 oz | 8 |
| Coconut cream, canned | 1 tbsp | 0 |
| Coconut cream, raw | 1 tbsp | 2 |
| Coconut meat, dried | 1 oz | 7 |
| Coconut meat, dried, sweetened, shredded | 1 oz | 4 |
| Coconut meat, dried , toasted | 1 oz | 8 |
| Coconut meat, raw, shredded | 1 cup | 11 |
| Coconut milk, canned | 1 tbsp | 3 |
| Coconut milk, raw | 1 tbsp | 2 |
| Coconut water (liquid from coconuts) | 1 tbsp | 4 |
| Hazelnuts or filberts, blanched | 1 oz | 42 |
| Hazelnuts or filberts, dry roasted, without salt added | 1 oz | 35 |
| Hickory nuts, dried | 1 oz | 17 |
| Macadamia nuts, dry roasted, without salt added | 1 oz | 20 |
| Peanuts: See Legumes | ||
| Pecans, chopped | 1 cup | 77 |
| Pecans, halves | 1 cup | 69 |
| Pecans, dry roasted, without salt added | 1 oz | 20 |
| Pecans, oil roasted, without salt added | 1 oz | 19 |
| Pilinuts-canary tree, dried | 1 oz | 41 |
| Pine nuts, dried | 1 oz | 5 |
| Pine nuts, pinyon, dried | 1 oz | 2 |
| Pistachio nuts, dry roasted, without salt added | 1 oz | 31 |
| Walnuts, black, dried | 1 cup, chopped | 76 |
| Walnuts, english | 1 cup, chopped | 115 |
| Seeds and Seed Products | ||
| Breadfruit seeds, boiled | 1 oz | 17 |
| Breadfruit seeds, raw | 1 oz | 10 |
| Breadfruit seeds, roasted | 1 oz | 24 |
| Bread nut tree seeds, dried | 1 oz | 27 |
| Bread nut tree seeds, raw | 1 oz | 28 |
| Chia seeds, dried | 1 oz | 179 |
| Cottonseed flour, low fat (glandless) | 1 oz | 134 |
| Cottonseed flour, partially defatted (glandless) | 1 tbsp | 24 |
| Cottonseed kernels, roasted (glandless) | 1 tbsp | 10 |
| Cottonseed meal, partially defatted (glandless) | 1 oz | 143 |
| Flaxseed | 1 tbsp, whole | 26 |
| Pumpkin and squash seed kernels, dried | 1 oz, hulled | 12 |
| Pumpkin and squash seed kernels, roasted, without salt | 1 oz | 12 |
| Pumpkin and squash seeds, whole, roasted, without salt | 1 oz | 16 |
| Safflower seed kernels, dried | 1 oz | 22 |
| Safflower seed meal, partially defatted | 1 oz | 22 |
| Sesame butter, paste | 1 tbsp | 154 |
| Sesame butter, tahini, from roasted and toasted kernels (most common type) | 1 tbsp | 64 |
| Sesame flour, high-fat | 1 oz | 45 |
| Sesame flour, low-fat | 1 oz | 42 |
| Sesame flour, partially defatted | 1 oz | 43 |
| Sesame meal, partially defatted | 1 oz | 43 |
| Sesame seed kernels, dried (decorticated) | 1 tbsp | 5 |
| Sesame seed kernels, toasted, without salt added (decorticated) | 1 oz | 37 |
| Sesame seeds, whole, dried | 1 tbsp | 88 |
| Sesame seeds, whole, roasted and toasted | 1 oz | 280 |
| Sunflower seed butter, without salt | 1 tbsp | 20 |
| Sunflower seed flour, partially defatted | 1 tbsp | 5 |
| Sunflower seed kernels, dried | 1 cup, with hulls | 53 |
| Sunflower seed kernels, dry roasted, without salt | 1 oz | 20 |
| Sunflower seed kernels, oil roasted, without salt | 1 oz | 25 |
| Sunflower seed kernels, toasted, without salt | 1 oz | 16 |
| Watermelon seed kernels, dried | 1 oz | 15 |
Calcium content data derived from USDA National Nutrient Database for Standard Reference, Release 19.
Approximation. Actual calcium content is subject to manufacturing, preparation, and natural variation.
