How much calcium is in broccoli
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Summary
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These studies suggest that broccoli contains between 20.6–35.3 mg of calcium per 100 grams.
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Calcium Content in Broccoli: A Nutritional Overview
Calcium Concentration in Broccoli
Broccoli (Brassica oleracea L., Italica Group) is recognized as a valuable source of calcium (Ca) in the human diet. Studies have shown that the calcium concentration in broccoli heads averages around 3.0 mg per gram of dry weight (DW). This concentration can vary significantly among different inbred and hybrid broccoli varieties, with some entries showing more than a two-fold difference in calcium content.
Bioavailability of Calcium from Broccoli
The bioavailability of calcium from broccoli is notably high. Research indicates that the fractional calcium absorption from broccoli is approximately 47.8%, which is comparable to the absorption rate from milk. This high bioavailability makes broccoli an excellent alternative source of calcium, especially for individuals who consume limited amounts of dairy products .
Factors Influencing Calcium Content
Several factors can influence the calcium content in broccoli, including genetic variation, environmental conditions, and cultivation practices. For instance, significant differences in calcium concentration have been observed among various broccoli cultivars and across different growing seasons. Additionally, foliar application of calcium and ascorbic acid has been shown to significantly increase the calcium content in broccoli leaves and heads.
Calcium in Composite Dishes
When broccoli is included in composite dishes, such as macaroni and broccoli, the overall calcium content remains substantial. However, the addition of other ingredients can affect the dialysability of calcium, which is a measure of how much calcium is available for absorption in the digestive tract. Approximately 25% of the total calcium in brassica vegetables like broccoli is dialysable, with about 7% being ionic dialysable calcium.
Conclusion
Broccoli is a nutrient-dense vegetable with a high concentration of calcium, making it a significant contributor to dietary calcium intake. Its calcium is highly bioavailable, comparable to that of milk, and can be influenced by genetic and environmental factors. Including broccoli in the diet, whether as a standalone vegetable or in composite dishes, can effectively enhance calcium intake, supporting overall bone health and nutrition.
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