Calcium Rich Vegetables

A lot of people believe that they have to drink milk in order to get enough calcium into their bodies so that they can have strong healthy bones.

Not true, says Dr. Furhman MD.

Many green vegetables have calcium-absorption rates of over 50 percent, compared with about 32 percent for milk1. Additionally since animal protein induces calcium excretion in the urine, the calcium retention from vegetables is higher. All green vegetables are high in calcium.

The milk industry is very powerful. So powerful, they have enough money to tell the mass public that milk is necessary for strong bones and healthy teeth. But then again, why would they tell you otherwise?

For those of you that are looking to decrease the amount of milk you consume, please see the list below of vegetables and their respective calcium content in milligrams per one cup.

Raw Vegetable

Calcium content

(mg per 1 cup)

Total weight

(grams per 1 cup)

Alfalfa sprouts

10

33

Arrowhead

1

10

Asparagus

28

134

Mung bean sprouts

13

104

Snap beans (green or yellow)

41

110

Beet greens

46

38

Borage

83

89

Broccoli Florets

34

71

Broccoli Leaves

24

50

Broccoli Stalks

40

85

Broccoli Whole Plant

42

88

Cabbage, green

42

89

Cabbage, red

45

89

Chinese cabbage, pak choi

74

70

Chinese cabbage, pe-tsai

58

76

Savoy cabbage

24

70

Carrots, chopped

34

128

Carrots, grated

30

110

Carrots, strips or slices

33

122

Cauliflower

22

100

Celeriac

68

154

Celery, diced

48

120

Celery, strips

50

124

Chard, Swiss

18

36

Chicory Greens

180

180

Chives (per tablespoon)

2

3

Collard Greens

52

36

Coriander (cilantro)

30

46

Cress, Garden

40

50

Dandelion Greens

103

55

Dock

58

133

Eggplant

5.7

82

Endive

26

50

Jerusalem Artichoke

21

155

Kale

90

67

Kale, Scotch

137

37

Kohlrabi

32

135

Lambsquarter

309

100

Lettuce, Butterhead

18

55

Lettuce, Cos, Romaine

20

56

Lettuce, Iceberg

10

55

Lettuce, Looseleaf

38

56

Mustard Greens

58

56

Mustard Spinach

315

150

New Zeland Spinach

32

56

Okra

81

100

Parsley

83

60

Parsnips

47

133

Peas, Edible Pods, chopped

42

98

Peas, Edible Pods, whole

27

63

Peas, Green

36

145

Peppers, Sweet (red,green,yellow)

13

149

Pumpkin, canned

64

245

Pumpkin, flesh

24

116

Pumpkin, flowers

13

39

Pumpkin, leaves

15

39

Purslane

28

43

Radishes

28

116

Radish Seed Sprouts

19

38

Rutabagas

66

140

Salsify

80

133

Spinach

30

30

Squash, summer

23

113

Squash, winter

36

116

Squash, zucchini

23

110

Turnips

39

130

Turnip Greens

104

55

Watercress

40

34

1. Weaver, C.M., and K.L. Plawecki. 1994. Dietary calcium: adequacy of a vegetarian diet. Am. J. Nutr. 59 (supp.): 1238-41S.

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