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Dietary sources of absorbable calcium, in comparison with milk

Food	Serving size* (g)	Calcium content^¶ (mg)	Fractional absorption^Δ, (percent)	Estimated absorbable calcium^◊ (mg)	Number of servings needed to equal 240 mL milk
Milk	240	300	32.1	96.3	1
Beans
Pinto	86	44.7	26.7	11.9	8.1
Red	172	40.5	24.4	9.9	9.7
White	110	113	21.8	24.7	3.9
Bok choy	85	79	53.8	42.5	2.3
Broccoli	71	35	61.3	21.5	4.5
Cheddar cheese	42	303	32.1	97.2	1
Cheese food	42	241	32.1	77.4	1.2
Chinese cabbage flower leaves	85	239	39.6	94.7	1
Chinese mustard greens	85	212	40.2	85.3	1.1
Fruit punch with calcium citrate malate	240	300	52	156	0.62
Kale	85	61	49.3	30.1	3.2
Spinach	85	115	5.1	5.9	16.3
Sweet potatoes	164	44	22.2	9.8	9.8
Rhubarb	120	174	8.54	10.1	9.5
Tofu with calcium	126	258	31	80	1.2
Yogurt	240	300	32.1	96.3	1

* Based on one-half-cup serving size (~85 g for green leafy vegetables) except for milk and fruit punch (1 cup or 240 mL) and cheese (1.5 ounces).
¶ From references 4 and 5 (averaged for beans and broccoli processed in different ways) except for the Chinese vegetables, which were analyzed in our laboratory.
Δ Adjusted for load by using the equation for milk (fractional absorption = 0.889 to 0.0964 in load (6)) then adjusted for the ratio of calcium absorption of the test food relative to milk tested at the same load, the absorptive index. The absorptive index was taken from the literature for beans (7), bok choy (8), broccoli (8), Chinese vegetables (9), fruit punch with calcium citrate mulate (10), kale (8), sweet potatoes (9), rhubarb (9), tofu (11), and dairy products (12).
◊ Calculated as calcium content × fractional absorption.

Reproduced with permission from: Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr 1999; 70 (suppl):543S. Copyright ©1999, American Society for Clinical Nutrition.

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