Facebook Twitter Instagram
    Pinterest Twitter Instagram RSS Facebook
    Buy GO DAIRY FREE and EAT DAIRY FREE today!
    Go Dairy Free
    • Need to Know
      • Newbies Start Here!
      • Take the Challenge!
      • Dairy-Free FAQs
      • Latest News
      • Milk Allergies
      • Lactose Intolerance
      • Other Health Issues
      • Testimonials
      • Calcium Guide
      • Holidays & More
      • Best Books
      • The Community
    • Recipes
      • Recipes by Category
        • Alisa’s Recipes
        • Sarah’s Recipes
        • Appetizers
        • Beverages
        • Bread
        • Breakfast
        • Cheese Substitutes
        • Condiments & Dressings
        • Cream Substitutes
        • Desserts
        • Entrees
        • Kids Can Cook
        • Milk Substitutes
        • Pasta
        • Salad
        • Sandwiches
        • Sauces
        • Sides
        • Snacks
        • Soup
      • Full Dairy-Free Recipe Index
      • Gluten-Free Recipe Index
      • Vegan Recipe Index
    • Reviews
      • Dairy Substitutes
        • Butter
        • Cheese
        • Cream
        • Creamer
        • Dessert Toppings
        • Ice Cream
        • Ice Cream Novelties
        • Milk
        • Yogurt
        • More Kitchen Essentials
      • Sweets & Snacks
        • Protein Shakes
        • More Creamy Beverages
        • Snack & Protein Bars
        • More Snacks
        • Chocolate
        • Cookie Dough
        • Cookies & Brownies
        • Pies & Cakes
        • Pudding & Mousse
        • More Sweet Treats
      • Meal Makers
        • Baking Mixes
        • Bread Products
        • Breakfast Pastries
        • Cereal & Granola
        • Cheesy Pasta & Rice
        • Frozen Pizza
        • More Entrees
        • Dip and Spreads
        • Salad Dressing
        • Sauces
      • All Product Reviews
        • New Product Reviews!
        • Browse by Product Type
        • Full Review Index
        • Gluten-Free Review Index
        • Vegan Review Index
    • Grocery Guide
      • Alisa’s Dairy-Free Kitchen
      • Brands We Love
      • Dairy Substitutes
      • Dairy Ingredient List
      • Understanding Food Labels
      • No Dairy Product Lists
      • Ordering Specialty Foods
      • Best Grocery Stores
    • Eating Out
      • Fast Food Listings
      • Recommended Restaurants
    • My Books!
      • Go Dairy Free 2nd Edition (best seller!)
      • Eat Dairy Free 1st Edition (full color!)
      • eBooks & Printables
      • Book Supplements & Resources
    • About Us
      • Meet Us
      • Contact Us
      • Join Us
      • Work With Us
    Go Dairy Free
    You are at:Home»News»In The News»Are Collard Greens a Better Source of Calcium Than Milk?

    Are Collard Greens a Better Source of Calcium Than Milk?

    1
    By Alisa Fleming on July 12, 2010 In The News

    Leafy Greens - Collards and KaleHow much calcium we really need is a topic for another day. The fact of the matter is, many people are in hot pursuit of calcium, and they fear that a milk-free diet will leave them void. A recent article from Care2Health proclaimed that in terms of calcium, “Collard Greens Have More than Milk.” So is this true? Could greens actually be a good bone-building source? Yes and no, and yes. Let me explain.

    According to the Harvard School of Public Health, 1 cup of collard greens contains 357 mg of calcium versus 306 mg of calcium in dairy milk. But the article fails to mention that this is 1 cup of cooked collards (nor do they mention the weight of their 1 cup). That is a lot of green for anyone to choke down, considering an entire bunch of collard green leaves can widdle down to 1/2 cup once cooked. So it may not be realistic for many people to expect to consume that much calcium from collard greens. Also the reports of “how much” calcium seem to vary widely. The USDA nutrition database states that 1 cup of cooked collards (weighing in at 190 grams or 6.7 ounces) contains 266mg of calcium, while 1 cup of raw collards (weighing in at 36 grams or 1.3 ounces) contains 52mg of calcium.

    But, those big leaves do have more to offer our bones than just calcium. Yes, even 1/2 cup of cooked collards (or 2 cups of raw) would be considered a great source of calcium, but you will also get a good dose of Vitamin K.

    Another blip from those folks at Harvard, “Vitamin K, which is found mainly in green, leafy vegetables, likely plays one or more important roles in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density …” Collard Greens are an excellent source of Vitamin K, along with a host of other great vitamins and minerals. And, as the people at Cooking Light point out, Kale has similar bone-building benefits.

    To note – Kale actually has a higher absorption rate of calcium (our bodies are able to use more of it per mg) than milk!

    Okay, there is just one more issue – taste. I love Swiss chard, spinach, romaine, and other neutral tasting greens, but those really dark leaves, like kale and collards are often a bit bitter for my taste buds. Nonetheless, I do find them enjoyable when paired with different flavors to counteract their bitterness. I make a carrot, purple cabbage, and kale saute with a touch of maple for a truly award-winning cooked salad. And as for those collards, they are new to me (as a Northwesterner, I didn’t grow up with collard greens, but they keep appearing in my CSA!), but I am experimenting and have found some great recipes to look forward to:

    • Collard Wraps with Sunflower Seed Pate
    • Collard Greens and Hummus Mini-Wraps
    • 5-Star Garlic Simmered Collard Greens
    • Vegan Collard Green Tamales
    • Martha’s Sauteed Collard Greens w/ Raisins
    • Billy’s Favorite Smoky Collard Greens
    • Collard Green Slaw

    Collard Greens and Hummus Mini-Wraps

    If you have Kale to experiment with, trial one of these dairy-free recipes:

    • Averie’s Raw Cheesy Kale Chips
    • Kalyn’s Sea Salt and Vinegar Kale Chips
    • Kale and Sweet Potato Salad w/ Warm Bacon Dressing
    • Collard-Style Kale and Shiitake Mushrooms

    To comment on this article with a question, greens recipe recommendation, or with additional notes, see this post on Dairy Free & Fit.

    For more information on building healthy bones, including calcium charts, nutritional studies, and more, see the Calcium and Strong Bones chapter in my book, Go Dairy Free.

     

    Article by Alisa Fleming, founder of GoDairyFree.org and author of Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. In addition to her own dairy-free lifestyle, Alisa has experience in catering to the needs of various special diets, including gluten-free, soy-free, egg-free, vegan, and multiple food allergies. Need Go Dairy Free now? Order the E-Book for immediate delivery or download it to your Kindle

    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

    Related Posts

    Over 50 Dairy-Free Valentine's Day Treats you can Buy at the Store with Allergen Notes and Vegan Options!

    50 Dairy-Free Valentine’s Day Treats you can Buy at the Store

    Guide to the Best Dairy-Free Valentine Chocolate: Vegan, Gluten-Free, Food Allergy-Friendly, Organic, Fair Trade & more!

    The Best Dairy-Free Valentine Chocolate To Give and To Receive

    The Best Dairy-Free Sour Cream Alternative Taste Test - the top selling vegan, plant-based sour cream alternatives tested on nachos, in stroganoff, and in baking.

    The Best Dairy-Free Sour Cream Alternative Taste Test

    1 Comment

    1. Keith A Harris on June 29, 2020 9:04 am

      The 357 amount of calcium is from frozen collard greens.

      Reply

    Leave A Reply Cancel Reply

    Go Dairy Free - The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein-Free Living
    Guide to the Best Dairy-Free Valentine Chocolate: Vegan, Gluten-Free, Food Allergy-Friendly, Organic, Fair Trade & more!

    The Best Dairy-Free Valentine Chocolate To Give and To Receive

    Dairy-Free Caramelized Onion Dip Recipe that's almost too Good to be True! Served with new Enjoy Life Lentil Chip flavors. All naturally vegan, gluten-free, top allergen-free, nutritious, and delicious.

    Caramelized Onion Dip for Your Favorite New Dairy-Free Chips

    Enjoy Life FoodsFames Chocolates. From Brooklyn with loveEat dairy free bookChocolate Emporium
    Go Dairy Free is the leading website for information on the dairy-free diet. We share dairy-free recipes, product reviews, news, recommendations and health guides to aide those with milk allergies, lactose intolerance or a general need or desire to live without dairy. Dairy-free does include milk-free, lactose-free, casein-free and whey-free, too! We also offer ample resources for gluten-free, soy-free, food allergy, vegan and paleo diets. Please note that ingredients, processes and products are subject to change by a manufacturer at any time. All foods and products should be considered at risk for cross-contamination with milk and other allergens. Always contact the manufacturer prior to consumption. Disclaimer - All Rights Reserved - Privacy Policy Go Dairy Free © 2005-2022 Fleming Marrs Inc.

    Type above and press Enter to search. Press Esc to cancel.