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Top 5 Calcium Rich Vegetables


Quite often, dairy is placed in the spotlight as being the best source of absorbable calcium however this is not entirely accurate. There are a multitude of different food sources that also provide an adequate amount of calcium, per serve.

The dietary guidelines suggest we should all be consuming 5 serves of vegetables per day but the reality is the general Australian population is lucky to consume 2 serves of vegetables daily. This means, many key and important nutrients such as calcium, may not be consumed in adequate amounts. When looking at a nutrient such as calcium, it is always best to consume a wide variety of different food sources to ensure adequate intake. There are many cofactors within these varied food sources that ensure adequate absorption of each and every vitamin and mineral.

Although dairy is a great source of calcium, there are many vegetables that also provide optimal amounts of calcium per serve. The following vegetables are the top 5 sources of calcium when compared to other vegetables.

Top 5 Calcium Rich Vegetables

  • 1 cup Kale provides 179mg of calcium
  • 1 cup Bok Choy provides 158mg of calcium
  • 1 cup of Mustard Greens provides 152mg of calcium
  • 1 cup of Okra provides 135mg of calcium
  • 1 cup of Broccoli provides 62mg of calcium