This food contains 49 milligrams of calcium per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 164 grams.
In the category of calcium in legumes, we included only whole bean foods, not legume-based protein isolates and other processed legumes. The food tested for the particular graph below can be described more specifically as:
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
Beans in general can be a reasonable calcium source. They do not compare well to dairy products but if you are on a milk-free diet, you may be looking to beans as a source of dietary calcium. A key reason that beans do not compare well to milk-based foods for calcium is the calcium inhibitors contained in the bean. Keep in mind, however, that you can prepare your beans strategically to reduce the calcium inhibitors and increase your digestion of calcium. Here at CalciumRichFoods.org, we advise that you soak your beans for about twelve hours in warm water. Soaking the beans in warm water diminishes the major calcium blocker in the bean, phytic acid, so that you will be able to metabolize calcium more readily. In addition, soaked beans cook much more quickly than dry beans — about twice as fast. Soaking will improve your calcium assimilation and cut down your cooking time. You cannot lose. For more information on how to soak beans, check out our resource page here.