Instagram
YouTubeThe tables below were derived from Nutrient Ranking Tool referenced by this article: Foods Rich in Calcium. The lists below are not a comprehensive listing of all calcium rich beans. I have chosen to list only those foods which I recognize and are easily available in stores near my place, or available via Amazon. There are many more foods at MyFoodData that are rich in calcium but not listed below.
Note: I have copied nutrition values from MyFoodData manually. I may have introduced errors in the process. In case you spot any, please let me know. Thanks! Every food item is hyperlinked to MyFoodData URL for verification.
| mg Calcium | Source |
| 504 | Soybeans Green (1 cup) |
| 258 | Soybeans (1/2 cup) |
| 47 | Soybean Sprouts (1 cup) |
Guidelines for me: See below under 'Soy (Cooked)'.
| mg Calcium | Source |
| 261 | Soybeans Green (1 cup) |
| 253 | Tofu (firm) (1/2 cup, prepared with calcium sulfate and magnesium chloride (nigari)) |
| 184 | Tempeh (1 cup) |
| 175 | Soybeans (1 cup) |
| 138 | Tofu (soft) (1/2 cup, 1/2 inch cubes, prepared with calcium sulfate and magnesium chloride (nigari)) |
| 56 | Soybean Sprouts (1 cup) |
Guidelines for me: If I cycle between these choices: 1/2 cup edamame (soybean greens), or 1/4 cup tofu (firm), or 1/2 cup tempeh or 1/2 cup cooked soybeans, then I get roughly (130 + 127 + 92 + 87) / 4 = 436 / 4 = 109 mg calcium.
| mg Calcium | Source |
| 186 | Small White Beans (1/2 cup) |
| 179 | California Red Kidney Beans (1/2 cup) |
| 160 | Great Northern Beans (1/2 cup) |
| 153 | Navy Beans (1/2 cup) |
| 147 | Black Turtle Beans (1/2 cup) |
| 143 | Black Lentils (1/2 cup) |
| 137 | Mung Beans (1/2 cup) |
| 124 | Cranberry Beans (Roman Beans) (1/2 cup) |
| 119 | Black Beans (1/2 cup) |
| 109 | Pinto Beans (1/2 cup) |
| 92 | Cowpeas (Black Eyed Peas) (1/2 cup) |
| 77 | Fava Beans / Broad Beans (1/2 cup) |
| 76 | Kidney Beans (1/2 cup) |
| 65 | Adzuki Beans (1/2 cup) |
| 57 | Garbanzo Beans (1/2 cup) |
| 45 | Split Peas (1/2 cup) |
| 34 | Lentils (1/2 cup) |
| 27 | Lima Beans (1/2 cup) |
Guidelines for me: If I cycle between 1/2 cup (raw) of navy beans, mung beans, garbanzo beans and lentils, I get roughly (153 + 137 + 57 + 34) / 4 = 381 / 4 = 95 mg calcium.
| mg Calcium | Source |
| 131 | Small White Beans (1 cup) |
| 126 | Navy Beans (1 cup) |
| 120 | Great Northern Beans ( 1 cup) |
| 117 | California Red Kidney Beans (1 cup) |
| 102 | Black Turtle Beans (1 cup) |
| 95 | Black Lentils (1 cup) |
| 89 | Cranberry Beans (Roman Beans) Cooked (1 cup) |
| 80 | Garbanzo Beans (1 cup) |
| 79 | Pinto Beans (1 cup) |
| 64 | Adzuki Beans (1 cup) |
| 62 | Kidney Beans (1 cup) |
| 61 | Fava Beans / Broad Beans (1 cup) |
| 55 | Mung Beans (1 cup) |
| 46 | Black Beans (1 cup) |
| 41 | Cowpeas (Black Eyed Peas) (1 cup) |
| 38 | Lentils (1 cup) |
| 32 | Lima Beans (1 cup) |
| 37 | Split Peas (1 cup) |
Guidelines for me: See guidelines for beans (raw) above.
TODO: Create a table using ICMR data.
gurmeet@gmail.com