05/05/2025
Don’t drink milk? Sources and Bioavailability
The controversy surrounding milk consumption has led many to explore alternative calcium sources. Here’s a breakdown of calcium bioavailability from various foods:
- *Cow’s Milk*: 1 glass (240 ml) contains 300 mg of calcium, with 32.1% absorption rate, resulting in 96.3 mg of absorbed calcium.
- *Yogurt*: 1 glass (240 ml) contains 300 mg of calcium, with 32.1% absorption rate, resulting in 96.3 mg of absorbed calcium.
- *Sesame Seeds*: 1 tablespoon (28g) contains 37 mg of calcium, with 20.8% absorption rate, resulting in 7.7 mg of absorbed calcium.
- *Leafy Greens*:
- *Bok Choy*: 1 cup (85g) contains 79 mg of calcium, with 53.8% absorption rate, resulting in 42.5 mg of absorbed calcium.
- *Broccoli*: 1 cup (71g) contains 35 mg of calcium, with 61.3% absorption rate, resulting in 21.5 mg of absorbed calcium.
- *Kale*: 1 cup (85g) contains 61 mg of calcium, with 49.3% absorption rate, resulting in 30.1 mg of absorbed calcium.
- *Tofu*: 3 oz (126g) contains 258 mg of calcium, with 31% absorption rate, resulting in 80 mg of absorbed calcium.
- *Almonds*: 1 oz (28g) contains 80 mg of calcium, with 21.2% absorption rate, resulting in 17 mg of absorbed calcium.
# # Considerations
- Lactose intolerance and milk protein allergies are valid concerns for some individuals.
- Autoimmune conditions, such as rheumatoid arthritis, may be affected by dairy consumption, but research is ongoing.
- Calcium bioavailability varies greatly between foods, with leafy greens and fortified foods offering competitive absorption rates.
# # References
- National Institutes of Health, Office of Dietary Supplements - Calcium
- Lumen Learning - Nutrition Flexbook
- PMC - Calcium Absorption from Food Products: Food Matrix Effects ¹ ²
Keep in mind that individual calcium needs may vary based on age, s*x, and health status. Consult a healthcare professional or registered dietitian for personalized recommendations.
