Table 1.
Food sources of bioavailable calcium 12
| Food source | Serving size a (g) | Calcium content (mg/serving) | Estimated absorption efficiency b (%) | Absorbable calcium/serving c (mg) | Servings needed to equal 1 cup milk |
|---|---|---|---|---|---|
| Milk | 240 | 290 | 32.1 | 93.1 | 1.0 |
| Beans, pinto | 86 | 44.7 | 26.7 | 11.9 | 8.1 |
| Beans, red | 172 | 40.5 | 24.4 | 9.9 | 9.7 |
| Beans, 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 | 1.0 |
| Chinese cabbage flower leaves | 85 | 239 | 39.6 | 94.7 | 1.0 |
| Chinese mustard green | 85 | 212 | 40.2 | 85.3 | 1.1 |
| Chinese spinach | 85 | 347 | 8.36 | 29 | 3.3 |
| Kale | 85 | 61 | 49.3 | 30.1 | 3.2 |
| Spinach | 85 | 115 | 5.1 | 5.9 | 16.3 |
| Sugar cookies | 15 | 3 | 91.9 | 2.76 | 34.9 |
| Sweet potatoes | 164 | 44 | 22.2 | 9.8 | 9.8 |
| Rhubarb | 120 | 174 | 8.54 | 10.1 | 9.5 |
| Whole wheat bread | 28 | 20 | 82.0 | 16.6 | 5.8 |
| Wheat bran cereal | 28 | 20 | 38.0 | 7.5 | 12.8 |
| Yogurt | 240 | 300 | 32.1 | 96.3 | 1.0 |
a
Based on a one‐half cup serving size (∼85 g for green leafy vegetables), except for milk (1 cup or 240 mL) and cheese (42.5 g).
b
Adjusted for load using the equation for milk (fractional absorption = 0.889−0.0964 ln load [23]), then adjusting for the ratio of calcium absorption of the test food relative to milk tested at the same load, the absorptive index.
c
Calculated as calcium content × fractional absorption.