Page 61 - North State Parent September 2023

NORTH STATE PARENT FAMILY RESOURCE GUIDE FALL/WINTER 2023 HEALTH
Here are some of the best plant-based sources of calcium.
Note that all calcium content listed comes from the USDA FoodData Central nutrient database.
Green Leafy Vegetables
• 1 cup loose kale = 53 mg
• 1 cup mustard greens = 64 mg
• 1 cup romaine lettuce = 21 mg
Beans & Legumes
• 1⁄2 cup canned kidney beans = 45 mg
• 1⁄2 cup chickpeas = 80 mg
• 1⁄2 cup cooked black beans = 40 mg
• 1⁄2 cup cooked lentils = 20 mg
• 2/3 cup green peas = 40 mg
Broccoli
• 1 cup raw broccoli florets = 35 mg
• 1⁄2 cup cooked chopped broccoli = 31 mg
Whole Grains
• 1 cup cooked quinoa = 31 mg
• 1 cup cooked oatmeal = 21 mg
• 1 cup cooked amaranth = 116 mg
Dried Fruit
• 1⁄4 cup dried figs = 57 mg
• 5 dried apricots = 20 mg
• 1 box (28 g) raisins = 20 mg
Seeds and Nuts
• 2 Tbsp chia seeds = 177 mg
• 2 Tbsp sesame seeds = 176 mg • 1 oz almonds = 75 mg
• 1 oz hazelnuts = 56 mg
• 1 oz tahini = 42 mg
Soy Foods
(go organic to steer clear of GMOs) • 1⁄2 cup edamame = 80 mg
• 3 oz tofu = 150 mg
• 1 cup tempeh = 184 mg
Some calcium-rich plant foods, such as spinach, rhubarb, chard, and beet greens, also contain oxalic acid that can inhibit the amount of calcium absorbed from them. However, if you cook chard or beet greens with other greens such as kale or collards, the oxalic acid in the chard or beet greens is not enough to compromise the value of the calcium in those other greens. Another compound that inhibits calcium absorption is phytic acid, which is found primarily in beans. You can reduce phytate content in dried beans by soaking them for several hours, or overnight, before draining and cooking them in new water. Furthermore, extended soaking and cooking of beans also appears to increase the bioavailability of minerals like calcium. Ó
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