A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | AB | ||
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1 | Serving | Grams | KCAL | Calcium (mg) | Calcium absorption (%) | Calcium absorbed (mg) | Oxalate (mg) | References / Notes | Amount for 1 serving | Calcium absorbed / 33 | Soluble oxalate (mg) | Phytate (mg) | |||||||||||||||||
2 | |||||||||||||||||||||||||||||
3 | Good Plant Food Sources of Calcium | ||||||||||||||||||||||||||||
4 | Apple juice, calcium fortified | 250 | 0.42 | 105 | Calcium absoprtions measured by Andon, 1996. | ||||||||||||||||||||||||
5 | Bok choy, shredded, boiled | 1 cup | 170 | 20 | 158 | 0.40 | 63 | 34 | Calcium absorption and oxalate measured by Weaver, 1997. | 2/3 cup | 1.9 | ||||||||||||||||||
6 | Broccoli, chopped, boiled | 1 cup | 156 | 55 | 62 | 0.53 | 33 | 7 | Calcium absorption measured by Heaney, 1993. Phytates provided by Weaver, 2023. Oxalate measured by Chai, 2005. | 1 cup | 1.0 | 4 | |||||||||||||||||
7 | Brussels sprouts, boiled | 1 cup | 156 | 56 | 56 | 0.64 | 36 | 10 | Calcium absorption estimated by Weaver, 1994. Oxalate measured by Chai, 2005. | 1 cup | 1.1 | 4 | |||||||||||||||||
8 | Collard greens, chopped, boiled | 1 cup | 190 | 63 | 268 | 0.34 | 91 | 10 | Calcium absorption estimated using algorithm from Weaver, 2023. Oxalate provided by Harvard, 2007. | 1/2 cup | 2.8 | ||||||||||||||||||
9 | Fenugreek leaves (Methii), cooked | 1 cup | 140 | 48 | 384 | 0.21 | 82 | 48 | Indian Food Composition Tables (2017) Calcium absorption estimated by Amalraj, 2014. 140 g estimated to be about 1 cup based on similar cooked greens. | 1/2 cup | 2.5 | 13 | |||||||||||||||||
10 | Figs, dried | 1/2 cup | 74.5 | 186 | 121 | 0.38 | 46 | 44 | Calcium absorption estimated using algorithm from Weaver, 2023. Oxalate provided by Harvard, 2007. 1 fig = 8.4 g. | 1/2 cup | 1.4 | ||||||||||||||||||
11 | Jute, boiled | 1 cup | 87 | 32 | 184 | 0.40 | 74 | 1 | Calcium absorption based on kale. Oxalate measured by Agbo, 2009. | 1/2 cup | |||||||||||||||||||
12 | Kale, chopped, boiled | 1 cup | 118 | 43 | 177 | 0.40 | 71 | 1 | Calcium absorption measured by Heaney, 1990. Oxalate provided by Harvard, 2007. | 1/2 cup | 2.1 | ||||||||||||||||||
13 | Molasses, blackstrap | 1 tbsp | 21 | 60 | 191 | Very little oxalate per Harvard, 2007. | 1 tbsp | 0.9 | |||||||||||||||||||||
14 | Moringa powder | ≥ 97 | 0.34 | ≥ 33 | Moringa powder with at least 97 mg of calcium should result in at least 33 mg of caclium absorbed. Calcium absorption estimated by Allen, 2014 via in vitro modeling (similar to Yunn, 2020). | ||||||||||||||||||||||||
15 | Mustard greens, chopped, boiled | 1 cup | 140 | 36 | 165 | 0.40 | 66 | 4 | Calcium absorption measured by Weaver, 1997. Oxalate provided by Harvard, 2007. | 1/2 cup | 2.0 | ||||||||||||||||||
16 | Natto | 1/3 cup | 58 | 123 | 127 | 0.31 | 39 | Calcium absorption based on minimum for tofu. | 1/3 cup | 1.2 | |||||||||||||||||||
17 | Orange juice, calcium fortified | 250 | 0.36 | 90 | Calcium absoprtions measured by Andon, 1996. | 1/2 cup | 2.7 | ||||||||||||||||||||||
18 | Soymilk, calcium fortified | 1 cup | 70 | 300 | 0.24 | 71 | Nutrition label from Wildwood Organic Soymilk Unsweetened, 2013. Calcium absorption measured by Heaney, 2000. | 1/2 cup | 2.2 | ||||||||||||||||||||
19 | Soymilk, calcium fortified | 58 | 250 | 0.21 | 53 | Calcium absorption measured by Zhao, 2005. | 2/3 cup | 1.6 | |||||||||||||||||||||
20 | Soymilk, calcium fortified | 200 | 50 | Calcium absorption estimation provided on the Soymilk tab of this spreadsheet. | 1.5 | ||||||||||||||||||||||||
21 | Soymilk, calcium fortified | 9 | 40 | 0.65 | 26 | Calcium absorption measured by Tang, 2010. | 0.8 | ||||||||||||||||||||||
22 | Tofu, firm, with calcium salts | 1/2 cup | 126 | 98 | 253 | 0.31 | 78 | Calcium absorption estimated by Weaver, 1994. | 2.4 | ||||||||||||||||||||
23 | Tofu, set with calcium chloride | 100 | 250 | 0.49 | 123 | Calcium measured by Weaver, 2002. | 2,470 | ||||||||||||||||||||||
24 | Tofu set with calcium sulfate | 100 | 200 | 0.38 | 76 | Calcium measured by Weaver, 2002. | 2,470 | ||||||||||||||||||||||
25 | Tofu, dried, calcium-set | 17 | 80 | 362 | 0.38 | 138 | 25 g | ||||||||||||||||||||||
26 | Tofu, firm, Trader Joe's Organic with calcium sulfate | 1/2 cup | 109 | 86 | 159 | 0.38 | 60 | Package label and adjustments. Calcium absorption taken from Weaver, 2002. | 1/2 cup | 1.8 | |||||||||||||||||||
27 | Turnip greens, chopped, boiled | 1 cup | 144 | 29 | 197 | 0.40 | 79 | 28 | Calcium absorption estimated based on other low-oxalate greens at similar serving sizes. Oxalate based on 15 mg per 104 mg of calcium in 1 cup of chopped, raw turnip greens as provided by USDA, 2013. | 1/2 cup | 2.4 | ||||||||||||||||||
28 | Water spinach (Ipomoea aquatica), chopped, raw | 1/2 cup | 56 | 5 | 237 | 0.40 | 95 | 25 | USDA entry shows very little calcium: 45 mg Ca per 1/2 cup (56 g) but the method derived isn't clear. Himabindhu (2021) found 237 mg Ca and 25 mg of oxalate per 56 g. We estimate 0.40 calcium absorption based on bok choy with similar calcium and oxalate content. | 1/3 cup | 2.9 | ||||||||||||||||||
29 | |||||||||||||||||||||||||||||
30 | Other Plant Foods for Comparison | ||||||||||||||||||||||||||||
31 | Almonds, dry roasted | 1/4 cup | 34 | 210 | 92 | 0.21 | 19 | 151 | Calcium absorption estimated by Weaver, 1994. Oxalate provided by Massey 2007. | ||||||||||||||||||||
32 | Beet greens, raw | 1 cup | 38 | 8 | 45 | 231 | Oxalate provided by USDA, 2013. | ||||||||||||||||||||||
33 | Beets, boiled | 1/2 cup | 85 | 37 | 14 | 41 | Oxalate measured by Chai, 2005. | 29 | |||||||||||||||||||||
34 | Broccoli, chopped, raw | 1 cup | 91 | 31 | 43 | 12 | Oxalate measured by Chai, 2005. | 5 | |||||||||||||||||||||
35 | Carrots, raw | medium | 61 | 25 | 20 | 27 | Oxalate measured by Chai, 2005. | 19 | |||||||||||||||||||||
36 | Carrots, slices, boiled | 1/2 cup | 78 | 27 | 23 | 14 | Oxalate measured by Chai, 2005. | 166.6666667 | 8 | ||||||||||||||||||||
37 | Cashews, roasted | 1/4 cup | 34 | 197 | 15 | 77 | Oxalate provided by Harvard, 2007. | 50 | |||||||||||||||||||||
38 | Chia seeds, dry | 1/4 oz | 7 | 35 | 45 | 69 | Oxalate provided by Garland, 2020; Garland provides no source. Kidney.org lists chia seeds as "high" in oxalate. | ||||||||||||||||||||||
39 | Figs, raw | 2 pc | 100 | 74 | 35 | 19 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
40 | Hazelnuts, chopped, raw | 1/4 cup | 29 | 181 | 33 | 48-64 | Oxalate provided by Massey 2007. | ||||||||||||||||||||||
41 | Kale, raw | 1 cup | 21 | 7 | 53 | 2 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
42 | Macadamia nuts, whole or halves, raw | 1/4 cup | 34 | 241 | 29 | 14 | Oxalate provided by Massey 2007. | ||||||||||||||||||||||
43 | Molasses, regular (not blackstrap) | 1 tbsp | 20 | 58 | 41 | 0 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
44 | Moringa (aka Drumstick) leaves, chopped, boiled | 1 cup | 42 | 25 | 63 | 0.34 | 21 | Calcium absorption estimated by Allen, 2014 via in vitro modeling (similar to Yunn, 2020). | |||||||||||||||||||||
45 | Navy beans, boiled | 1/2 cup | 91 | 128 | 63 | 76 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
46 | Okra, raw | 1 cup | 100 | 33 | 82 | 50 | Oxalate provided by USDA, 2013. | ||||||||||||||||||||||
47 | Orange, navel, raw | 1 pc | 140 | 73 | 60 | 29 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
48 | Pinto beans, refried, vegetarian | 1/2 cup | 130 | 140 | 57 | 0.17 | 10 | 60 | Calcium absorption estimated by Weaver, 1994. Oxalate provided by Harvard, 2007. | ||||||||||||||||||||
49 | Radish leaves | 1 cup | 140 | 36 | 328 | 76 | Indian Food Composition Tables (2017) 140 g estimated to be about 1 cup based on similar cooked greens. | 32 | |||||||||||||||||||||
50 | Rhubarb, diced, raw | 1 cup | 122 | 107 | 105 | 0.09 | 9 | 371 | Calcium absorption measured by Weaver, 1997. Oxalate provided by Chai, 2005. | 106 | |||||||||||||||||||
51 | Spinach (Spinacia oleracea), boiled | 1 cup | 180 | 41 | 245 | 0.05 | 12 | 828 | Calcium absorption measured by Heaney, 1988. Oxalate measured by Chai, 2005. | 193 | |||||||||||||||||||
52 | Spinach (Spinacia oleracea), raw | 1 cup | 30 | 7 | 30 | 344 | Oxalate measured by Chai, 2005. | 241 | |||||||||||||||||||||
53 | Sweet potato, cubed, raw | 1 cup | 133 | 114 | 40 | 28 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
54 | Swiss chard, boiled | 1 cup | 175 | 35 | 102 | 749 586 | Oxalate for red (provided by Chai, 2005). Oxalate for green (provided by Chai, 2005) | 212 172 | |||||||||||||||||||||
55 | Tahini | 2 tbsp | 30 | 178 | 128 | 0.21 | 27 | 32 | Calcium absorption estimated by Weaver, 1994. Oxalate provided by Harvard, 2007. | ||||||||||||||||||||
56 | Walnuts—chopped | 1/4 cup | 29 | 191 | 29 | 12 | Oxalate provided by Harvard, 2007. | ||||||||||||||||||||||
57 | Watercress, chopped, raw | 1 cup | 34 | 4 | 41 | 0.67 | 27 | 36 | Calcium absorption estimated by Weaver, 1994. Oxalate provided by USDA, 2013. | ||||||||||||||||||||
58 | |||||||||||||||||||||||||||||
59 | Calcium supplements | ||||||||||||||||||||||||||||
60 | Calcium carbonate | 300 | 0.34 | 103 | Calcium absorption measured by Heaney, 1999. | ||||||||||||||||||||||||
61 | Calcium carbonate | 1,000 | 0.30 | 301 | Calcium absorption measured by Heaney, 1999. | ||||||||||||||||||||||||
62 | Calcium citrate | 300 | 0.38 | 114 | Calcium absorption measured by Heaney, 1999. | ||||||||||||||||||||||||
63 | Calcium citrate | 1,000 | 0.27 | 268 | Calcium absorption measured by Heaney, 1999. | ||||||||||||||||||||||||
64 | |||||||||||||||||||||||||||||
65 | Cow's milk (for comparison) | ||||||||||||||||||||||||||||
66 | Milk, 2% fat | 1 cup | 246 | 123 | 295 | ||||||||||||||||||||||||
67 | Milk | 200 | 100 | 240 | 0.22 | 53 | Calcium absorption measured by Zhao, 2005. | ||||||||||||||||||||||
68 | Milk | 160 | 80 | 192 | 0.28 | 54 | Calcium absorption measured by Heaney, 1988. | ||||||||||||||||||||||
69 | Milk | 32 | 16 | 38 | 0.65 | 25 | Calcium absorption measured by Tang, 2010. | ||||||||||||||||||||||
70 | |||||||||||||||||||||||||||||
71 | Notes | ||||||||||||||||||||||||||||
72 | Rationale for Determing a "Good" Source of Calcium | ||||||||||||||||||||||||||||
73 | Rationale for the Serving Sizes of Leafy Greens | ||||||||||||||||||||||||||||
74 | |||||||||||||||||||||||||||||
75 | References | ||||||||||||||||||||||||||||
76 | Agbo, Adouko & Kouame, Christophe & Mahyao, Adolphe & N'zi, Jean-Claude & Fondio, Lassina. (2009). Nutritional importance of indigenous leafy vegetables in Côte d'Ivoire. Acta Horticulturae. 361-366. 10.17660/ActaHortic.2009.806.45. | ||||||||||||||||||||||||||||
77 | Andon MB, Peacock M, Kanerva RL, De Castro JA. Calcium absorption from apple and orange juice fortified with calcium citrate malate (CCM). J Am Coll Nutr. 1996 Jun;15(3):313-6. | ||||||||||||||||||||||||||||
78 | Allen JC, Issa JY and Cai W. Calcium content, in vitro digestibility, and bioaccessibility in leaves of spinach (Spinacia oleracea), sweet potato (Ipomea batatas), and drumstick tree (Moringa oleifera) [version 1; peer review: 3 approved with reservations]. F1000Research 2014, 3:65. | ||||||||||||||||||||||||||||
79 | Amalraj A, Pius A. Bioavailability of calcium and its absorption inhibitors in raw and cooked green leafy vegetables commonly consumed in India--an in vitro study. Food Chem. 2015 Mar 1;170:430-6. doi: 10.1016/j.foodchem.2014.08.031. | ||||||||||||||||||||||||||||
80 | Chai W, Liebman M. Effect of different cooking methods on vegetable oxalate content. J Agric Food Chem. 2005 Apr 20;53(8):3027-30. | ||||||||||||||||||||||||||||
81 | Garland V, Herlitz L, Regunathan-Shenk R. Diet-induced oxalate nephropathy from excessive nut and seed consumption. BMJ Case Rep. 2020 Nov 30;13(11):e237212. | ||||||||||||||||||||||||||||
82 | Heaney RP, Dowell MS, Barger-Lux MJ. Absorption of calcium as the carbonate and citrate salts, with some observations on method. Osteoporos Int. 1999;9(1):19-23. | ||||||||||||||||||||||||||||
83 | Heaney RP, Dowell MS, Rafferty K, Bierman J. Bioavailability of the calcium in fortified soy imitation milk, with some observations on method. The American journal of clinical nutrition. 2000 May 1;71(5):1166-9. | ||||||||||||||||||||||||||||
84 | Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. Am J Clin Nutr. 1988 Apr;47(4):707-9. | ||||||||||||||||||||||||||||
85 | Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr. 1990 Apr;51(4):656-7. | ||||||||||||||||||||||||||||
86 | Himabindhu B, Divakar S, Pillali S, Joseph B, Krishnaja U. Quality evaluation of water spinach (Ipomea aquatica) leaves cultivated through Aquaponics. Int J Chem Stud 2021;9(1):1245-1252. DOI: 10.22271/chemi.2021.v9.i1r.11393 | ||||||||||||||||||||||||||||
87 | Massey LK. Food oxalate: factors affecting measurement, biological variation, and bioavailability. J Am Diet Assoc. 2007 Jul;107(7):1191-4; quiz 1195-6. | ||||||||||||||||||||||||||||
88 | Oxalate Content of Foods.xls Excel sheet from Harvard University published in 2007. Reproduced in the Harvard Oxalate tab of this spreadsheet. | ||||||||||||||||||||||||||||
89 | Oxalic Acid Content of Selected Vegetables. Gives amounts of oxalate in 100 g of the raw, unprepared food (according to correspondence with the USDA Nutrient Data Library 05/13/2013). | ||||||||||||||||||||||||||||
90 | Tang AL, Walker KZ, Wilcox G, Strauss BJ, Ashton JF, Stojanovska L. Calcium absorption in Australian osteopenic post-menopausal women: an acute comparative study of fortified soymilk to cows’ milk. Asia Pac J Clin Nutr. 2010;19(2):243-9. | ||||||||||||||||||||||||||||
91 | Weaver CM, Heaney RP, Connor L, Martin BR, Smith DL, Nielsen S. Bioavailability of calcium from tofu as compared with milk in premenopausal women. Journal of food science. 2002 Oct;67(8):3144-7. | ||||||||||||||||||||||||||||
92 | Weaver CM, Heaney RP, Nickel KP, Packard PI. Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb. Journal of Food Science. 1997 May;62(3):524-5. | ||||||||||||||||||||||||||||
93 | Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S. | ||||||||||||||||||||||||||||
94 | Weaver CM, Wastney M, Fletcher A, Lividini K. An Algorithm to Assess Calcium Bioavailability from Foods. J Nutr. 2023 Dec 9:S0022-3166(23)72792-2. | ||||||||||||||||||||||||||||
95 | Yun YR, Oh SJ, Lee MJ, Choi YJ, Park SJ, Lee MA, Min SG, Seo HY, Park SH. Antioxidant activity and calcium bioaccessibility of Moringa oleifera leaf hydrolysate, as a potential calcium supplement in food. Food Sci Biotechnol. 2020 Sep 5;29(11):1563-1571. | ||||||||||||||||||||||||||||
96 | Zhao Y, Martin BR, Weaver CM. Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow’s milk in young women. J Nutr. 2005 Oct;135(10):2379-82. | ||||||||||||||||||||||||||||
97 | |||||||||||||||||||||||||||||
98 | |||||||||||||||||||||||||||||
99 | |||||||||||||||||||||||||||||
100 |