5. Legumes And Lentils
Beans and pulses are excellent sources of calcium, protein, iron, zinc, potassium, folate, magnesium, and fiber.
These are available in canned, dry, and fresh forms. You can cook them in multiple ways. A few of them are listed here with the calcium content:
| VEGETABLE | CALCIUM CONTENT (PER CUP OF SERVING) |
|---|---|
| Kidney beans | 153 mg |
| Lentils | 108 mg |
| Chickpeas | 210 mg |
| Mung beans | 273 mg |
| Lima beans (raw) | 144 mg |
| Winged beans (raw) | 810 mg |
| Soybeans (raw) | 515 mg |
