Calcium content in vegetables
Pro Research Analysisby 
Searched over 200M research papers
Calcium Content in Vegetables: Key Findings
High-Calcium Vegetables: Leafy Greens and Beyond
Leafy vegetables are consistently identified as the richest sources of calcium among vegetable groups, with levels significantly higher than those found in root, leguminous, and brassica vegetables. For example, studies show that the calcium content in green leafy vegetables can range from about 84.9 mg/100g to 272.6 mg/100g, making them a valuable dietary source of this mineral 19. Other vegetables, such as broccoli, also contain notable amounts of calcium, while peas and some root vegetables have much lower levels 58.
Calcium Bioavailability and Absorption Inhibitors
While many vegetables are high in calcium, the actual amount absorbed by the body (bioavailability) can vary. Factors such as oxalate, phytate, tannin, and dietary fiber content can inhibit calcium absorption. For instance, vegetables like spinach and rhubarb, despite their high calcium content, have low calcium bioavailability due to high oxalate levels. In contrast, vegetables with lower levels of these inhibitors, such as certain types of amaranth and centella, offer more bioavailable calcium even if their total calcium content is lower 367.
Effects of Cooking and Processing on Calcium Content
Cooking methods, such as boiling, do not significantly affect the bioavailability of calcium in most green leafy vegetables. Additionally, frozen convenience products can sometimes have higher nutrient density and recommended daily allowance (RDA) values for calcium compared to their fresh or traditionally frozen counterparts 13.
Calcium Biofortification in Vegetables
Agronomic approaches, such as increasing calcium in the nutrient solution during soilless cultivation, can successfully biofortify vegetables like basil, mizuna, tatsoi, and endive. This process can increase calcium content by about 9.5% on average without negatively impacting vegetable quality. Biofortified vegetables also tend to have higher bioaccessible calcium, with bioaccessibility ranging from 25% to 40% depending on the vegetable .
Calcium in Processed Vegetable Beverages
Processed vegetable beverages, such as those made from soy, cereals, coconut, and nuts, often have added calcium (commonly as calcium carbonate). These drinks can provide up to 26% of the recommended daily intake of calcium per serving, especially when fortified with vitamin D and other absorption facilitators .
Variability in Calcium Content Across Vegetable Types
Calcium content in vegetables can vary widely, not only between different types (leafy, root, leguminous, brassica) but also within the same group. For example, among green leafy vegetables, calcium content can range from as low as 12 mg/100g to as high as 272.6 mg/100g, depending on the species 89.
Conclusion
Vegetables, especially leafy greens, are important sources of dietary calcium. However, the actual benefit depends on both the total calcium content and its bioavailability, which is influenced by the presence of absorption inhibitors. Cooking and processing methods generally do not reduce calcium bioavailability, and biofortification can further enhance calcium levels in vegetables. Processed vegetable beverages can also contribute significantly to calcium intake when fortified. Including a variety of vegetables, particularly those with high bioavailable calcium and low absorption inhibitors, is key to meeting daily calcium needs 12345678+1 MORE.
Sources and full results
Most relevant research papers on this topic