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PLANT SOURCES OF CALCIUM
The chart gives a summary of calcium rich plant foods, calcium content, absorption rate and total estimated absorption.
Food Serving Size Calcium Content (mg) Fractional Absorption (%) Estimated absorbable Calcium/serving (mg) Cow's milk 1 cup 300 32 96 Almonds, dry roasted 1 ounce 80 21 17 Almond Butter 1 tablespoon 43 21 9 Beans, pinto, red or cranberry 1 cup 82-89 17 14-15 Beans, great northern or navy 1 cup 121-128 17 21-22 Beans, white 1 cup 161 17 27 Blackstrap molasses 1 tablespoon 137 n/a n/a Broccoli, boiled 1 cup 178 53 94 Brussels sprouts, boiled 1 cup 56 64 36 Chinese cabbage (bok choy), boiled 1 cup 158 54 85 Cabbage, green, boiled 1 cup 50 65 33 Cauliflower, boiled 1 cup 34 69 23 Figs, dried 5 medium 135 n/a n/a Kale, boiled 1 cup 94 59 55 Kohlrabi, boiled 1 cup 40 67 27 Mustard greens, boiled 1 cup 104 58 60 Oranges, navel 1 medium 56 n/a n/a Rutabaga, boiled 1 cup 72 61 44 Sesame seeds, hulled 1 ounce 37 21 8 Sesame seeds, unhulled 1 ounce 381 21 58 Sesame seed butter (Tahini) 1 tablespoon 64 21 13 Soymilk, Semblence 1 cup 200 31 62 Soymilk, Edensoy 1 cup 95 31 29 Soymilk, Vitasoy 1 cup 76 31 24 Spinach, boiled 1 cup 244 5.1 12 Tofu, set with calcium, firm 1/2 cup 258 31 80 Tofu, set with calcium, medium 1/2 cup 130 31 40 Turnip greens, boiled 1 cup 198 52 103
Provided in the chart is the following information:
- Total calcium content per serving. This gives the calcium content in mg. of calcium per serving. Source: Pennington's Food Values of Portions Commonly Used, 1989.
- Fractional absorption. This tells us how much calcium will be absorbed from a food. the figures were derived from Connie Weaver's work at Purdue University in the U.S.
- Estimated absorbable calcium. This figure tells us how much calcium will be absorbed by our bodies.
- Chart developed by Brenda Davis, R.D.
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