Many green vegetables have absorption rates of more than 50 percent, compared with about 32 percent for milk. In 1994, the American Journal of Clinical Nutrition reported calcium absorption to be 52.6 percent for broccoli, 63.8 percent for Brussels sprouts, 57.8 percent for mustard greens, and 51.6 percent for turnip greens. The calcium absorption rate from kale is approximately 40 to 59 percent. Likewise, beans (e.g., pinto beans, black-eyed peas, and navy beans) and bean products, such as tofu, are rich in calcium. *Also, about 36 to 38 percent of the calcium in calcium-fortified orange juice is absorbed (as reported by manufacturer's data).
Green leafy vegetables, beans, calcium-fortified soymilk, and calcium-fortified 100-percent juices are good calcium sources with advantages that dairy products lack. They are excellent sources of phytochemicals and antioxidants, while containing little fat, no cholesterol, and no animal proteins. Back to Natural Cancer Support... Click Here
| Calcium in Foods (milligrams) | ||
| Food Source | Serving | Amount |
| Dried figs | 10 figs | 269 mg |
| Total cereal, General Mills | 3/4 cup | 250 mg |
| Calcium-fortified orange juice* | 8 ounces | 250 mg |
| Collards, frozen, boiled | 1/2 cup | 179 mg |
| Tofu, raw, firm | 1/2 cup | 130 mg |
| Kale, boiled | 1 cup | 90 mg |
| Navel orange | 1 medium | 56 mg |
| Raisins, golden, seedless | 2/3 cup | 53 mg |
| Broccoli, raw | 1 cup | 42 mg |
| Broccoli, boiled | 1 cup | 72 mg |
| Brussels sprouts, boiled | 1 cup | 46 mg |
| Chick peas, canned | 1 cup | 77 mg |
| Kidney beans, canned | 1 cup | 69 mg |
| Great Northern beans, boiled | 1 cup | 120 mg |
| Vegetarian baked beans | 1 cup | 128 mg |
| Azuki beans, boiled | 1 cup | 63 mg |
| Baked beans, canned | 1 cup | 128 mg |
| Butter beans, canned | 1 cup | 40 mg |
| Lima beans, boiled | 1 cup | 32 mg |
| Navy beans, boiled | 1 cup | 128 mg |
| Pinto beans, boiled | 1 cup | 82 mg |
| White beans, boiled | 1 cup | 161 mg |
| Acorn squash, baked | 1/2 cup | 45 mg |
| Beet Greens | 1/2 cup | 82 mg |
| Blackeyed peas | 1 cup | 42 mg |
| Cabbage green, raw | 1/2 cup | 25 mg |
| Carrots, raw | 1 medium | 19 mg |
| Cabbage chinese, boiled | 1/2 cup | 79 mg |
| Kelp, raw | 3.5 oz | 168 mg |
| Papaya, raw | 1 medium | 72 mg |
| Rhubarb frozen, raw | 1 cup | 266 mg |
| Rhubarb, cooked | 1 cup | 348 mg |
| Molasses, barbados | 1 tbsp | 49 mg |
| Molasses, light | 1 tbsp | 33 mg |
| Molasses, medium | 1 tbsp | 58 mg |
| Molasses, blackstrap | 1 tbsp | 137 mg |
| Source: J.A.T. Pennington, Bowes and Church's Food Values of Portions Commonly Used. (Philadelphia: J.B. Lippincott, 1998.) | ||
The chart below gives a summary of calcium-rich plant foods, calcium content, absorption rate, and total estimated absorption.
| Plant Sources of Calcium |
| Food Source | Serving Size | Calcium Content (mg.) | Fractional Absorption (%) | Estimated absorbable Calcium/serving (mg.) |
| Cow's milk (for comparison only) | 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 above 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 Unversity 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.
| Calcium in Raw Vegetables (milligrams) | ||
| Food Source ( Raw ) | Serving | Amount |
| Alfalfa sprouts | 1 cup | 10 mg |
| Asparagus | 1 cup | 28 mg |
| Mung bean sprouts | 1 cup | 14 mg |
| Beet greens | 1 cup | 46 mg |
| Borage | 1 cup | 82 mg |
| Broccoli | 1 cup | 42 mg |
| Cabbage | 1 cup | 32 mg |
| Chinese Cabbage | 1 cup | 74 mg |
| Carrots | 1 cup | 30 mg |
| Cauliflower | 1 cup | 28 mg |
| Celeriac | 1 cup | 68 mg |
| Celery | 1 cup | 44 mg |
| Chard, Swiss | 1 cup | 18 mg |
| Chicory Greens | 1 cup | 180 mg |
| Collards | 1 cup | 218 mg |
| Coriander (cilantro) | 1 cup | 16 mg |
| Cress, Garden | 1 cup | 40 mg |
| Dandelion greens | 1 cup | 103 mg |
| Dock | 1 cup | 59 mg |
| Egglant | 1 cup | 30 mg |
| Endive | 1 cup | 26 mg |
| Jerusalem Artichoke | 1 cup | 21 mg |
| Kale | 1 cup | 94 mg |
| Kale, scotch | 1 cup | 137 mg |
| Kohlrabi | 1 cup | 34 mg |
| Lettuce, Romaine | 1 cup | 20 mg |
| Lettuce, Looseleaf | 1 cup | 38 mg |
| Mustard Greens | 1 cup | 58 mg |
| Mustard Spinach | 1 cup | 315 mg |
| New Zealand Spinach | 1 cup | 32 mg |
| Okra | 1 cup | 82 mg |
| Parsley | 1 cup | 78 mg |
| Peas, edible pod | 1 cup | 62 mg |
| Peppers, Sweet | 1 cup | 6 mg |
| Pumpkin | 1 cup | 24 mg |
| Pumpkin Leaves | 1 cup | 15 mg |
| Purslane | 1 cup | 28 mg |
| Radishes | 1 cup | 28 mg |
| Radish Seed Sprouts | 1 cup | 19 mg |
| Rutabagas | 1 cup | 65 mg |
| Spinach | 1 cup | 56 mg |
| Squash, Summer | 1 cup | 26 mg |
| Squash, Zucchini | 1 cup | 20 mg |
| Turnips | 1 cup | 39 mg |
| Turnip Greens | 1 cup | 105 mg |
| Watercress | 1 cup | 40 mg |
| Source: United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook Number 8-11. | ||
| Most fruits contain some calcium (milligrams) | ||
| Food Source | Serving | Amount |
| Apple | 1 medium | 9.5 mg |
| Banana | 1 medium | 7 mg |
| Blackberries | 1 cup | 46 mg |
| Cantaloupe | 1 med. slice | 7.6 mg |
| Pineapple, raw | 1 med. slice | 6 mg |
| Grapes | 1 cup | 13 mg |
| Kiwi | 1 cup | 46 mg |
| Lemon | 1 | 15 mg |
| Lime | 1 | 22 mg |
| Navel orange | 1 medium | 56 mg |
| Orange | 1 medium | 52 mg |
| Peach | 1 medium | 5 mg |
| Strawberry | 1 cup | 20 mg |
| Tomato | 1 medium | 32 mg |
| Watermelon | 1 med. slice | 23 mg |
| Source: United States Department of Agriculture (USDA) Food & Nutrition Center. | ||
| Calcium in Nuts and Seeds (milligrams) | ||
| Food Source | Serving | Amount |
| Almonds - top nut, healthiest of nuts | 24 (dried) | 75 mg |
| Brazil Nuts | 8 (dried) | 50 mg |
| Carob Flour | 1 cup | 359 mg |
| Pistachios | 38 (dried) | 38 mg |
| Sesame seeds | 1 tbsp | 10 mg |
| Sunflower seeds | 1 oz (dried) | 33 mg |
| Peanut butter - natural | 1 tbsp | 7 mg |
| Coconut, shredded | 1 cup | 10 mg |
| Cashew | 1 oz | 13 mg |
| Macadamia | 1 oz | 20 mg |
| Pecans | 1 oz | 10 mg |
| Walnuts | 1 oz | 27 mg |
| Pumpkin seed | 1 oz | 12 mg |
| Peanut - bottom nut, unhealthiest of nuts | 1 oz | 25 mg |
| Source: Pennington, Bowes and Church. Food Values of Portions Commonly Used. (Lippincott, Williams and Wilkins; 1997.) | ||
| Calcium in Asian / Native Foods (milligrams) | ||
| Food Source | Serving | Amount |
| Fish, small dried | 1 tbsp | 60 mg |
| Shrimp, small dried | 1 tbsp | 145 mg |
| Shrimp, dried | 1/4 cup | 60 mg |
| Seaweed, dried (Agar) | 1 1/2 tbsp | 75 mg |
| Seaweed, dried (Hijiki) | 1 tbsp | 80 mg |
| Seaweed, dried (Laver or Nori) | 3 sheets | 15 mg |
| Seaweed, dried (Wakame) | 1/4 cup | 10 mg |
| Chinese cabbage/Bok Choy cooked | 1/2 cup | 75 mg |
| Chinese broccoli | 1/2 cup | 135 mg |
| Sea cucumber, raw | 3 oz | 65 mg |
| Fat-Choy, dried | 1/4 cup | 50 mg |
| Oyster, dried | 1 | 15 mg |
| Soya bean curd cake strip (dried) | 1/2 strip | 80 mg |
| Soy bean curd clot (dried) | 1 sheet | 55 mg |
| Soy bean curd cake (spiced) | 2 pieces | 60 mg |
| Lily flower, dried | 1/4 cup | 85 mg |
| Jada's ear (Agaric), Wolfberry leaves | 3 oz | 210 mg |
| Boiled bone soup | 1 cup | trace |
| Lamb's quarters | 1/2 cup | 250 mg |
| Native ice cream, whipped soap berries | 1/2 cup | 130 mg |
| Herring eggs | 1 oz | 15 mg |
| Oolichan, salted, cooked | 3 oz | 210 mg |
| Fish head soup | 1 cup | 150 mg |
| Source: Bowes and Church, 1997; Canadian Nutrient File, Standard Tables of Food Composition in Japan, 1990; Nutritive Values of Some Common Foods, Food Composition Table For Use in East Asia, 1972 | ||
| Age | Calcium | Vitamin D |
|---|---|---|
| 1-3 years | 500 mg | 200 IU |
| 4-8 years | 800 mg | 200 IU |
| 9-18 years | 1300 mg | 200 IU |
| 19-50 years | 1000 mg | 200 IU |
| 51-70 years | 1200 mg | 400 IU |
| 70+ years | 1200 mg | 600 IU |
| Pregnant | ||
| 1300 mg | 200 IU | |
| 1000 mg | 200 IU | |
| Lactating | ||
| 1300 mg | 200 IU | |
| 1000 mg | 200 IU | |
| Osteoporosis | 1500 mg | up to 800 IU (consult your physician) |
Understanding Body pH Level |
Coral Calcium (1100 mg capsules)
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