Broccoli contains moderate amounts of calcium. A serving contains 47 mg of calcium, or almost 5% of the recommended daily intake.
Health benefits of calcium
Calcium is the most abundant mineral in the body!
It’s vital for bone structure and for strong teeth. Calcium deficiency may lead to osteoporosis.
In addition, calcium is involved in muscle movement and flexibility, blood vessel contraction and dilation, blood clotting, nerve transmission, and hormonal secretion.
Most noteworthy, adequate amounts of calcium may lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, and even certain cancers.[1,2]
How much calcium do we need a day?
The recommended daily intake of calcium is 1,000 mg for adults. Only women older than 50 years should get at least 1,200 mg of calcium a day, due to increased risk of osteoporosis.
Children older than 13 years and teenagers require at least 1,300 mg of calcium, due to bone growth.
We can get these doses from foods or supplements. But, we shouldn’t get too much calcium. High dosages may lead to adverse effects.
How much calcium in broccoli?
Broccoli contains moderate amounts of calcium. A cup of broccoli (100 g) contains approximately 47 mg of calcium. That’s only 5% of the recommended daily intake.
But, we may consume more broccoli. Therefore, broccoli could help us our daily needs.
How to cook broccoli to preserve calcium?
We shouldn’t overcook broccoli. Nutrients in broccoli, like calcium and vitamin C, are vulnerable to heat.
In addition, the best cooking method is steam. As many nutrients are water-soluble, steaming preserves most of them.
Other common foods high in calcium
There are many other plant-based sources rich in calcium.
For instance, kale (254 mg per 100 g), arugula (160 mg), and beet greens (117 mg) are rich in calcium. Regular consumption of cabbage and beans could boost calcium intake as well!
If you have a history of kidney stones, better avoid excess consumption of spinach. Although, spinach is rich in calcium (100 mg), it’s among the richest foods in oxalates. These compounds bind to calcium, creating calcium oxalate stones, known as kidney stones.
Nutritional value of broccoli
Broccoli isn’t the richest food in calcium. But, it’s beneficial for health. It has a superior nutritional value. Broccoli is packed with vitamins, minerals, fiber, and health-promoting phytonutrients. We should eat it regularly. It’s a true superfood.
For instance, broccoli is particularly rich in vitamin C. High vitamin C intakes may lower the risk of osteoporosis. Our bones need much more than calcium.[1]
| Amount per 100 g | % DV (Daily Value) | |
| Calories | 34 | |
| Protein | 2.82 g | |
| Fat | 0.37 g | |
| Carbs | 6.64 g | |
| Fiber | 2.6 g | 9% |
| Calcium | 47 mg | 5% |
| Iron | 0.73 mg | 9% |
| Magnesium | 21 mg | 7% |
| Phosphorus | 66 mg | 9% |
| Potassium | 316 mg | 2% |
| Zinc | 0.41 mg | 5% |
| Copper | 0.049 mg | 5% |
| Selenium | 2.5 mcg | 4% |
| Vitamin C | 89.2 mg | 118% |
| Thiamin | 0.071 mg | 6% |
| Riboflavin | 0.117 mg | 8% |
| Niacin | 0.639 mg | 4% |
| Vitamin B6 | 0.175 mg | 13% |
| Folate | 63 mcg | 15% |
| Choline | 18.7 mg | |
| Vitamin A, RAE | 31 mcg | 4% |
| Carotene, beta | 361 mcg | |
| Carotene, alpha | 25 mcg | |
| Cryptoxanthin, beta | 1 mcg | |
| Lutein + zeaxanthin | 1403 mcg | |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 101.6 mcg | 112% |
