Rich in calcium

Nuts and seeds:

Sesame seeds/tahin, flaxseed, chia-, poppy-, hennepseed, amandels, pistache,
walnuts, hazelnuts, paranuts. nuts in general
Beans:
White-, black-, soy-, lima-, brown-, baked-, chickpeas
Vegetables:
Spinach, kale, postelein, rucola, chinese cabbage, watercress, celery, collard greens,
paksoi, raapsteel, sundried tomatos
Herbs:
Fresh basilicum, parsley
Fruit:
Figs, apricots, rosehip
Other:
Carobe powder, molasse

Recommended daily amount

Children 0,5 gram
19-50 year 1,0 gram - maximum 2,5
When vegans take more than 525 mg calcium intake a day the risk on bonefractures is
not increased. This is partly because vegans on average exercise (move) more, smoke
less and have a healthier BMI.
usually 25% of the calcium is absorbed into the body. At growing kids and pregnant
woman the levels can rise to 50-60%.
The DRI for calcium is roughly based on an average absorption of calcium from foods
of 25%. This means adults should aim to absorb about 250 mg of calcium per day.

Influences on intake
Fibre, phytaat, oxalate (spinach, rhubarb, swiss chard, amandels) and cafeine prevent
a good intake of calcium.
The oxalate level in a plant food is the main determinant of how much calcium can be
absorbed.
High intake of proteines and/or salt kan rise the uitscheiding of calcium.
Vitamine D and exercise stimulate the absorption of calcium in the body.
The phosfor calcium verhouding has to be taken into account and should be good. To
much of phosfor against calcium can prevent the intake of calcium. You find phosfor in
animal foods and whole wheat grainproducts.

Numbers
Per 100 grams
Rosehip
Figs
Rhubarb cooked

250 mg
(1250 vit. c)
150-200 mg (150 = about 5 figs)
145 mg

Dates
Apricots
Apples
Orange and tangerines
Prunes (dried plums)
Mulberries
Kiwi

60-70 mg
(11 stuks)
55-90 mg
4-50 mg
45 mg
(1 orange 60 mg)
45 mg
39 mg
34-38 mg

Collard greens (boerenkool/raatika) raw

Turnip greens raw
Cabbage raw
Collard greens cooked, drained
Turnip greens (raap/repa) boiled, drained
Boerenkool raw
Spinach cooked
radish, rammenas, chinese cabbage
Watercress raw
Mustard greens (senf) cooked, drained
Beet greens raw
Bok choy raw
raw blitva
postelein, raapsteel (turnip)
Spinach raw
Bok choy shredded, boiled, drained
Green cabbage
Okra raw
Cabbage boiled, drained
Swiss chard cooked
raw andivia
Kale or other greens with potatoes
raw broccoli
Broccoli raw
Broccoli boiled, drained
rucola
Celery raw
Brussels sprouts boiled, drained
kropsla
romaine salad
Carrots raw
Sweet potato raw
Carrots boiled, drained
Cauliflower raw
Others greens average

252
190
149
140

White beans

30 mg

Parsley dry
Horseradish leaf
Fresh basil
Parsley fresh
Sundried tomatos
Basil dried 2 tsp.
Sundried tomatos in oil
Garlic

195 mg
187 mg
176 mg
40-125 mg
110 mg
63 mg
47 mg
40 mg

Carob

358 mg

mg
mg
40% absorption
mg
mg
137 mg
135 mg
130 mg
125 mg
120-180 mg
120 mg
40% absorption
111 mg
Oxalate
105 mg]
105 mg
100 mg
99 mg
92 mg
40% absorption
90 mg
82 mg
oxalate
72 mg
57 mg
oxalate
52 mg
50 mg
47 mg
47 mg
Very high in kalium
40 mg
''
40-160 mg
40-80 mg
37 mg
35 mg
33 mg
33 mg
30 mg
29 mg
24 mg
20-30 mg

oxalate

Amandels
Chia seeds 28 g
Hemp seeds
Poppy seeds 9 g
Hazelnuts
Peanuts raw
Walnuts
Macadamia nuts
Flaxseeds
30 g
Cashews roasted
Chestnuts

252 mg
177 mg
145 mg
126 mg
113 mg
100 mg
85-100 mg
84 mg
71 mg
45 mg
40 mg

21% absorption
omega 3 4915 mg

Cheese
1 tablespoon blackstrap molasses
Milk 100 ml
1 tablespoon tahini 15 g
1 tablespoon molasses 21 g

784 mg
172 mg
117 mg
64 mg
21% absorption
43 mg
no oxalate

Ricemilk 100 ml added calcium

Oatmeal
Oatflake
Slice white bread 27 g
Buckwheatflower
Slice whole wheat bread 42 g

70
50
32
30
15

oxalate
almost no oxalate
Oxalate
heel veel kalium

mg
mg
mg
mg
mg

Notes
The amount of calcium in plant foods is somewhat dependent on the amount of
calcium in the soil.
Studies have shown that calcium in fortified soymilk, bok choy, kale, and mustard
greens is absorbed well and that the calcium in spinach and rhubarb is not absorbed
well.
Based on oxalate levels, the calcium in turnip greens, watercress, and broccoli should
be absorbed well and those in collards moderately well. Based on oxalate levels, the
calcium in beet greens and swiss chard should not be absorbed well.
Fortified beverages should be well-shaken to make sure the calcium has not settled to
the bottom of the carton.