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The chart gives a summary of calcium rich plant foods,
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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 |
Calcium in the Vegetarian Diet Calcium to Treat Osteoporsis |
If you have any
questions please e-mail me at:
drdpeterson@scottsbluff.net PLEASE NOTE:
The information contained
herein is intended for
educational purposes only. It is not intended and should
not be construed as the delivery of dental/medical care and
is not a substitute for personal
hands on dental/medical attention, diagnosis or treatment.
Persons requiring diagnosis, treatment, or with specific questions are urged
to contact your family dental/health care provider for appropriate care. Copyright ©1998-2008 Family Gentle Dental Care, all rights reserved. |