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Healthy Living

Sources of Calcium

The chart gives a summary of calcium rich 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 oz. 80 21 17
Almond Butter 1 Tbsp. 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 Tbsp. 137 n/a n/a
Broccoli, boiled 1 cup 178 53 94
Brussel 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 oz. 37 21 8
Sesame seeds, unhulled 1 oz. 381 21 58
Sesame seed butter (tahini) 1 Tbsp. 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, med. 1/2 cup 130 31 40
Turnip greens, boiled 1 cup 198 52 103

Provided in the chart is the following information:

  1. 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.
  2. 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 Unversity in the U.S.
  3. Estimated absorbable calcium. This figure tells us how much calcium will be absorbed by our bodies.
  4. Chart developed by Brenda Davis, R.D.

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