approximated calcium levels
So most unprocessed, natural foods contain calcium and green vegetables have particularly high levels. One four-ounce serving of steamed collards or kale has about the same amount of calcium as one cup of milk. Take a look at some natural foods and their approximated calcium levels.
Green vegetables also have calcium absorption rates of over 50 percent, compared with about 32 percent for milk. Animal protein induces calcium excretion in the urine, compared to dairy, the calcium retention from vegetables is higher. All green vegetables are high in calcium.
| Bok-choy, 2 cups | 300mg |
| Broccoli, 2 cups | 150mg |
| Collard greens, 2 cups | 600 mg |
| Calcium-fortified orange juice (8 oz) | 300 mg |
| Garbanzo beans, 1 cup | 150 mg |
| Kale, 2 cups | 350 mg |
| Milk, 1 cup | 300 mg |
| Orange (one) | 60 mg |
| Romaine Lettuce, 4 cups | 150 mg |
| Sesame seeds ΒΌ cup | 350 mg |
| Soybeans, 1 cup | 175 mg |
| Spinach, 2 cups | 500 mg |
| Sweet potato, 2 cups | 150 mg |
| Tahini (sesame seed paste) 2 tbsp | 300 mg |
| Tofu, 1 cup | 150 mg |
| Tahini (sesame seed paste) 2 tbsp | 350 mg |