Calcium Part 3–Calcium and Oxalate Content of Foods


Calcium and Oxalate Content of Selected Foods
food serving grams kcal ca
(mg)
ca absorption ca absorbed
(mg)
oxalate
total (mg)
oxalate
soluble (mg)
Almonds—whole kernals, dry roasted 1/4 cup 35 206 9211 21%9, E 19E 1514
Beans – navy—boiled 1/2 cup 91 127 6311 7613
Beans – refried pinto—vegetarian, canned 1/2 cup 121 100 4211 17%9, E 7E 1613
Beets—boiled, drained 1/2 cup 85 37 1411 411 291
Bok choy—shredded, boiled, drained 1/2 cup 85 10 7911 40%8 32 208 208
Bok choy—shredded, raw 1 cup 70 9 7411 213
Bread—spelt 100 196 46
Bread—white slice 27 79 3211 36 26
Bread—whole-wheat slice 42 128 1511 613 1113
Broccoli—boiled, drained 1/2 cup 78 27 3111 31 21
Broccoli—chopped, raw 1 cup 91 31 4311 131 41
Brussels sprouts—boiled, drained 1 cup 78 28 2811 51 21
Carrots—raw medium 61 25 2011 271 191
Carrots—slices, boiled, drained 1/2 cup 78 27 2311 141 111
Cashews—roasted 1/4 cup 34 197 1511 5913
Cauliflower—chopped, raw 1 cup 107 27 2411 113
Celery—raw 1/2 cup 51 8 2011 413
Cocoa powder—dry 1 tbl 5 12 711 344
Greens – beet—raw 1 cup 38 8 4411 2315
Greens – collard—chopped, boiled, drained 1/2 cup 95 31 13411
Greens – collard—chopped, raw 1 cup 36 12 8411 1013
Greens – mustard—chopped, boiled, drained 1/2 cup 70 18 8311 40%8 33 413
Greens – turnip—chopped, boiled, drained 1/2 cup 72 14 9911
Greens – turnip—chopped, raw 1 cup 55 18 10411 155
Hazelnuts—chopped 1/4 cup 29 181 3311 484
Hazelnuts—chopped 1/4 cup 29 181 3311 644
Hummus—commercial 2 tbl 30 50 1111 813
Kale—raw 1 cup 67 33 10011 213
Kale—chopped, boiled, drained 1/2 cup 65 18 4711 40%2 19 113
Kale—frozen, boiled, drained 1/2 cup 65 20 9011 40%2 36
Macadamia—raw 1/4 cup 34 241 2811 144
Milk – cow 200 84 25011 22%10 55
Milk – cow 160 67 20011 28%3 56
Milk – cow 32 13 4011 65%7 26
Milk – cow 1 cup 244 102 30511
Milk – soy—calcium fortified 1 cup 70 30012
Milk – soy—calcium fortified 58 250 21%10 53
Milk – soy—calcium fortified 9 40 65%7 26
Molasses 1 tbl 21 61 4311 013
Okra—raw 1 cup 100 33 8211 505
Orange—large, 3 in” diameter, raw 1 184 86 7411 2913
Parsley—chopped, raw 1 tbl 4 1 511 635
Peanuts—all types, raw 1/4 cup 37 207 3411 3513
Pecans—chopped 1/4 cup 27 127 1911 1013
Pistachios—raw 1/4 cup 31 173 3211 1513
Potato—boiled 1 cup 156 134 1211 391 271
Potato—baked 1 cup 122 113 1811 381 331
Potato – sweet—raw 1 cup 133 114 4011 2813
Radish—slices, raw 1/2 cup 58 9 1411 013
Rhubarb—stalks, boiled, drained 1/2 cup 120 139 17411 9%8 16 3711 1061
Rolls—rye roll 36 103 1111 66 36
Rolls—white roll 38 105 3511 86 36
Soy protein concentrate 1 oz 28 92 5011 2713
Soybeans—boiled, drained 1/2 cup 88 149 8811 413
Spinach—boiled, drained 1/2 cup 90 21 12211 4141 961
Spinach—boiled, drained 1/2 cup 90 21 12211 5%3 6 2913
Spinach—raw 1 cup 30 7 3011 3441 2411
Swiss chard – green—chopped, boiled, drained 1/2 cup 88 18 5111 2931 861
Swiss chard – red—chopped, boiled, drained 1/2 cup 88 18 5111 3751 1061
Tahini 1 tbl 15 89 6411 21%9, E 13E 1613
Tofu—prepared w/ ca sulfate, firm 1/2 cup 126 88 25311 1713
Walnuts—chopped 1/4 cup 29 191 2911 813
Watercress—chopped, raw 1 cup 34 4 4111 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.

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

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

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.

5. Oxalic Acid Content of Selected Vegetables. 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.

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.

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.

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

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.

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

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

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

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