Not All Calcium-Rich Foods are Created Equal
In terms of the quantity of calcium and its absorption by the body, milk products are irreplaceable.
What is bioavailability
Simply put, it is the amount of calcium in a food that is absorbed by the body. Some foods such as spinach can contain a high level of calcium, but it is sometimes less well absorbed. However these delicious leafy greens are packed with many other vitamins and minerals that are important for a balanced diet.
It is also important to understand that the Dietary Reference Intakes (DRI) have been determined in terms of the actual calcium content of food, but assuming an average 30-40 % absorption rate. That is why milk products are the ideal food to most easily meet daily calcium requirements. You can get all your calcium from plant sources, but it might turn out to be more difficult - unless you have a very big appetite!
The table below details the calcium contained in selected sources in decreasing order of the amount absorbed by the body.
| Food (1/2 cup / 125 mL serving unless otherwise stated) | Serving size (g) | Calcium content (mg) | Estimated absorption (%) | Calcium absorbed (mg) | Servings to equal 1 cup/ (250 mL) of milk |
|---|---|---|---|---|---|
| Milk (1 cup) | 260 | 315 | 32 | 101 | 1.0 |
| Turnip greens boiled | 76 | 104 | 52 | 54 | 1.8 |
| Kale boiled | 69 | 95 | 59 | 56 | 1.8 |
| Cabbage (Pak-choi) boiled | 90 | 84 | 54 | 45 | 2.2 |
| Almonds , dry roasted unblanched | 73 | 206 | 21 | 43 | 2.3 |
| Mustard greens boiled | 74 | 55 | 58 | 32 | 3.2 |
| Rutabaga boiled | 90 | 43 | 61 | 26 | 3.9 |
| Broccoli boiled | 100 | 46 | 53 | 24 | 4.1 |
| Brussels sprouts boiled | 83 | 30 | 64 | 19 | 5.3 |
| Sesame seed kernels, toasted, shelled | 68 | 89 | 21 | 19 | 5.3 |
| Cabbage, green boiled | 79 | 25 | 65 | 16 | 6.2 |
| Watercress raw | 18 | 22 | 67 | 15 | 6.6 |
| Kohlrabi boiled | 87 | 22 | 67 | 15 | 6.7 |
| Beans, white boiled | 95 | 85 | 17 | 14 | 7.1 |
| Radish raw | 61 | 15 | 74 | 11 | 9.2 |
| Cauliflower boiled | 66 | 10 | 69 | 7 | 14 |
| Beans, pinto boiled | 90 | 42 | 17 | 7 | 14.4 |
| Spinach boiled | 95 | 129 | 5 | 6 | 16.8 |
| Beans red boiled | 94 | 26 | 17 | 4 | 25.3 |
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