| Common Plant Sources of Calcium | |||
| Food | Ratio* | Serving | Calcium (mg) |
| Amaranth | 857.1 | 1 cup | 90 |
| Turnip | 684.0 | 1 cup | 200 |
| Collard Greens | 583.0 | 1 cup | 355 |
| Bok Choy Chinese Cabbage | 511.0 | 1 cup | 250 |
| Mustard Greens | 490.5 | 1 cup | 150 |
| Seaweed, Kombu (Kelp) | 391.0 | ½ cup | 170 |
| Seaweed, Wakame, raw | 332.8 | ½ cup | 150 |
| Blackstrap Molasses | 321.0 | 1 Tblspoon | 140 |
| Kale | 225.0 | 1 cup | 200 |
| Okra | 197.3 | 1 cup | 90 |
| Broccoli | 171.5 | 1 cup | 180 |
| Tofu, firm | 141.6 | ½ cup | 130 |
| Squash, acorn | 78.3 | 1 cup | 90 |
| Tortilla, corn | 62.5 | 1 item | 120 |
| Baked beans, vegetarian | 58.9 | 1 cup | 130 |
| Soybeans | 58.7 | 1 cup | 175 |
| Great Northern beans | 57.6 | 1 cup | 140 |
| Kidney beans | 53.0 | 1 cup | 115 |
| Navy beans, boiled | 49.4 | 1 cup | 90 |
| Figs | 48.6 | 5 figs | 135 |
| * The RATIO is a measure of a nutrient per calorie. Many foods cannot be accurately measured as called for in recipes. Is a cup of spinach loosely or tightly packed? The ratio column lists milligrams per 100 calories of each food item, a constant value no matter what portion size. |
| ©1994, 1996, 2002 Dr. Neal Pinckney |
 |
Healing Heart
Foundation www.kumu.org |