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Calcium & Oxalate Content of Foods

Calcium & Oxalate Content of Selected Foods
foodservinggramskcalca
(mg)
ca absorptionca absorbed
(mg)
oxalate
total (mg)
oxalate
soluble (mg)
Almonds – whole kernals, dry roasted1/4 cup35206921121%9, E19E1514 
Beans - navy – boiled1/2 cup911276311  7613 
Beans - refried pinto – vegetarian, canned1/2 cup121100421117%9, E7E1613 
Beets – boiled, drained1/2 cup85371411  411291
Bok choy – shredded, boiled, drained1/2 cup8510791140%832208208
Bok choy – shredded, raw1 cup7097411  213 
Bread – spelt 100    19646
Bread – whiteslice27793211  3626
Bread – whole-wheatslice421281511  6131113
Broccoli – boiled, drained1/2 cup78273111  3121
Broccoli – chopped, raw1 cup91314311  13141
Brussels sprouts – boiled, drained1 cup78282811  5121
Carrots – rawmedium61252011  271191
Carrots – slices, boiled, drained1/2 cup78272311  141111
Cashews – roasted1/4 cup341971511  5913 
Cauliflower – chopped, raw1 cup107272411  113 
Celery – raw1/2 cup5182011  413 
Cocoa powder – dry1 tbl512711  344 
Greens - beet – raw1 cup3884411  2315 
Greens - collard – chopped, boiled, drained1/2 cup953113411  513 
Greens - collard – chopped, raw1 cup36128411  1013 
Greens - mustard – chopped, boiled, drained1/2 cup7018831140%833413 
Greens - turnip – chopped, boiled, drained1/2 cup72149911    
Greens - turnip – chopped, raw1 cup551810411  155 
Hazelnuts – chopped1/4 cup291813311  484 
Hazelnuts – chopped1/4 cup291813311  644 
Hummus – commercial2 tbl30501111  813 
Kale – raw1 cup673310011  213 
Kale – chopped, boiled, drained1/2 cup6518471140%219113 
Macadamia – raw1/4 cup342412811  144 
Milk - cow 200842501122%1055  
Milk - cow 160672001128%356  
Milk - cow 3213401165%726  
Milk - cow1 cup24410230511    
Milk - soy – calcium fortified1 cup 7030012    
Milk - soy – calcium fortified  5825021%1053  
Milk - soy – calcium fortified  94065%726  
Molasses1 tbl21614311  013 
Okra – raw1 cup100338211  505 
Parsley – chopped, raw1 tbl41511  635 
Peanuts – all types, raw1/4 cup372073411  3513 
Pecans – chopped1/4 cup271271911  1013 
Pistachios – raw1/4 cup311733211  1513 
Potato – boiled1 cup1561341211  391271
Potato – baked1 cup1221131811  381331
Potato - sweet – raw1 cup1331144011  2813 
Radish – slices, raw1/2 cup5891411  013 
Rhubarb – stalks, boiled, drained1/2 cup120139174119%81637111061
Rolls – ryeroll361031111  6636
Rolls – whiteroll381053511  8636
Soy protein concentrate1 oz28925011  2713 
Soybeans – boiled, drained1/2 cup881498811  413 
Spinach – boiled, drained1/2 cup902112211  4141961
Spinach – boiled, drained1/2 cup9021122115%362913 
Spinach – raw1 cup3073011  34412411
Swiss chard - green – chopped, boiled, drained1/2 cup88185111  2931861
Swiss chard - red – chopped, boiled, drained1/2 cup88185111  37511061
Tahini1 tbl1589641121%9, E13E1613 
Tofu – prepared w/ ca sulfate, firm1/2 cup1268825311  1713 
Walnuts – chopped1/4 cup291912911  813 
Watercress – chopped, raw1 cup3444111  365 
ECalcium absorption was estimated, not directly tested.


References

1. Chai W, Liebman M. Effect of different cooking methods on vegetable oxalate content. J Agric Food Chem. 2005 Apr 20;53(8):3027-30. | link

2. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr. 1990 Apr;51(4):656-7. | link

3. Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. Am J Clin Nutr. 1988 Apr;47(4):707-9. | link

The calcium content of spinach was measured in this study to be 200 mg per 477.5 mg of oxalate. 1/2 cup of boiled spinach contains 122 mg of calcium per the USDA database and would, therefore contain about 291 mg of oxalate.

4. Massey LK. Food oxalate: factors affecting measurement, biological variation, and bioavailability. J Am Diet Assoc. 2007 Jul;107(7):1191-4; quiz 1195-6. | link

5. Oxalic Acid Content of Selected Vegetables | link. Gives amounts of oxalate in 100 g of the raw, unprepared food (according to correspondence with the USDA Nutrient Data Library 05/13/2013).

6. Siener R, Hönow R, Voss S, Seidler A, Hesse A. Oxalate content of cereals and cereal products. J Agric Food Chem. 2006 Apr 19;54(8):3008-11. | link

7. Tang AL, Walker KZ, Wilcox G, Strauss BJ, Ashton JF, Stojanovska L. Calcium absorption in Australian osteopenic post-menopausal women: an acute comparative study of fortified soymilk to cows' milk. Asia Pac J Clin Nutr. 2010;19(2):243-9. | link

8. Weaver CM, Heaney RP, Nickel KP, Packard PI. Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb. Journal of Food Science. 1997 May;62(3):524-5. | link

9. Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S. | link

10. Zhao Y, Martin BR, Weaver CM. Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow's milk in young women. J Nutr. 2005 Oct;135(10):2379-82. | link

11. USDA National Nutrient Database for Standard Reference, Release 26. | link

12. Wildwood Organic Soymilk Unsweetened. Carton. November 2013.

13. Oxalate Content of Foods.xls – downloadable Excel sheet from Harvard University published in 2007.