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Calcium to Phosphorus Ratio of Vegetables and Fruits

Also see:
Calcium to Phosphorus Ratio, PTH, and Bone Health
Calcium to Phosphorus Ratio of Milk, Cheeses, Ice Cream by DrJ on RayPeatForum
Calcium Paradox
Source of Dietary Calcium: Chicken Egg Shell Powder
Low CO2 in Hypothyroidism
Blood Pressure Management with Calcium & Dairy
Hypertension and Calcium Deficiency
Excess Dietary Phosphorus Lowers Vitamin D Levels
Fatty Acid Synthase (FAS), Vitamin D, and Cancer
Phosphate, activation, and aging
Parmigiano Reggiano cheese and bone health
Preparing Powdered Eggshells for Calcium
Dairy, Calcium, and Weight Management in Adults and Children

Quotes by Ray Peat, PhD:
“The ratio of calcium to phosphate is very important; that’s why milk and cheese are so valuable for weight loss, or for preventing weight gain. For people who aren’t very active, low fat milk and cheese are better, because the extra fat calories aren’t needed.”

“The foods highest in phosphate, relative to calcium, are cereals, legumes, meats, and fish. Many prepared foods contain added phosphate. Foods with a higher, safe ratio of calcium to phosphate are leaves, such as kale, turnip greens, and beet greens, and many fruits, milk, and cheese.”

“Recent publication are showing that excess phosphate can increase inflammation, tissue atrophy, calcification of blood vessels, cancer, dementia, and, in general, the processes of aging.”

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This is a useful chart of fruits and vegetables ordered from highest to lowest calcium to phosphorus ratio (Ca:P). A ratio of 1.3:1 or higher is best to help keep parathyroid hormone down and protect cells from energy slowdowns and soft tissues from hardening/calcifying. The fruits and vegetables with a good ratio complement the consumption of milk and cheese.

Chart Source

GUINEA LYNX’ Sortable Veg & Fruit Chart
Pre-sorted to Ca:P
10 Calorie Quantities
Grams Sugar gm Calcium mg Ca:P Phos mg Magn mg Pot mg Sodium mg Vit_A RAE Vit_C mg
COLLARDS 33 0.15 48.33 14.5:1 3.33 3.00 56.33 6.67 111.00 11.77
BUTTERBUR,(FUKI) 71 UNKN 73.57 8.6:1 8.57 10.00 467.86 5.00 2.14 22.50
MUSTARD SPINACH,(TENDERGREEN) 45 UNKN 95.46 7.5:1 12.73 5.00 204.09 9.55 225.00 59.09
PAPAYAS 26 1.51 6.15 4.8:1 1.28 2.60 65.90 0.77 14.10 15.85
TURNIP GREENS 31 0.25 59.38 4.5:1 13.13 9.70 92.50 12.50 180.94 18.75
LAMBSQUARTERS 23 UNKN 71.86 4.3:1 16.74 7.90 105.12 10.00 134.88 18.61
DILL WEED,FRSH 23 UNKN 48.37 3.2:1 15.35 12.80 171.63 14.19 89.77 19.77
BASIL,FRESH 43 0.13 76.96 3.2:1 24.35 27.80 128.26 1.74 114.78 7.83
ARUGULA 40 0.82 64.00 3.1:1 20.80 18.80 147.60 10.80 47.60 6.00
ORANGES,ALL COMM VAR 21 1.99 8.51 2.9:1 2.98 2.10 38.51 UNKN 2.34 11.32
BEET GREENS 45 0.23 53.18 2.9:1 18.64 31.80 346.36 102.73 143.64 13.64
CABBAGE,CHINESE (PAK-CHOI) 77 0.91 80.77 2.8:1 28.46 14.60 193.85 50.00 171.54 34.62
DANDELION GREENS 22 0.16 41.56 2.8:1 14.67 8.00 88.22 16.89 112.89 7.78
CABBAGE,CHINESE (PE-TSAI) 63 0.88 48.13 2.7:1 18.13 8.10 148.75 5.63 10.00 16.88
KALE 20 UNKN 27.00 2.4:1 11.20 6.80 89.40 8.60 153.80 24.00
MUSTARD GREENS 38 0.62 39.62 2.4:1 16.54 12.30 136.15 9.62 201.92 26.92
PARSLEY 28 0.24 38.33 2.4:1 16.11 13.90 153.89 15.56 116.94 36.94
MELONS,CASABA 36 2.03 3.93 2.2:1 1.79 3.90 65.00 3.21 UNKN 7.79
NEW ZEALAND SPINACH 71 UNKN 41.43 2.1:1 20.00 27.90 92.86 92.86 157.14 21.43
WATERCRESS 91 0.18 109.09 2.0:1 54.55 19.10 300.00 37.27 145.46 39.09
SPINACH 43 0.18 43.04 2.0:1 21.30 34.40 242.61 34.35 203.91 12.22
SQUASH,WNTR,SPAGHETTI 32 UNKN 7.42 1.9:1 3.87 3.90 34.84 5.48 0.97 0.68
ENDIVE 59 0.15 30.59 1.9:1 16.47 8.80 184.71 12.94 63.53 3.82
TANGERINES,(MANDARIN ORANGES) 19 1.76 6.98 1.8:1 3.77 2.30 31.32 0.38 6.42 5.04
CELERY 63 1.14 25.00 1.7:1 15.00 6.90 162.50 50.00 13.75 1.94
PINEAPPLE,ALL VAR 20 1.97 2.60 1.6:1 1.60 2.40 21.80 0.20 0.60 9.56
PURSLANE 63 UNKN 40.63 1.5:1 27.50 42.50 308.75 28.13 41.25 13.13
ANISE SEED 3 UNKN 19.17 1.5:1 13.06 5.10 42.76 0.48 0.48 0.62
CABBAGE 40 1.28 16.00 1.5:1 10.40 4.80 68.00 7.20 2.00 14.64
CABBAGE,RED 32 1.24 14.52 1.5:1 9.68 5.20 78.39 8.71 18.07 18.39
SQUASH,WNTR,BUTTERNUT 22 0.49 10.67 1.5:1 7.33 7.60 78.22 0.89 118.22 4.67
BROCCOLI RAAB 45 0.17 49.09 1.5:1 33.18 10.00 89.09 15.00 59.55 9.18
CORIANDER (CILANTRO) LEAVES 43 0.38 29.13 1.4:1 20.87 11.30 226.52 20.00 146.52 11.74
RADISHES 63 1.16 15.63 1.3:1 12.50 6.30 145.63 24.38 UNKN 9.25
BLACKBERRIES 23 1.14 6.74 1.3:1 5.12 4.70 37.67 0.23 2.56 4.88
SQUASH,WNTR,ALL VAR 29 0.65 8.24 1.2:1 6.77 4.10 102.94 1.18 20.00 3.62
LETTUCE,GRN LEAF 67 0.52 24.00 1.2:1 19.33 8.70 129.33 18.67 246.67 12.00
LETTUCE,RED LEAF 63 0.30 20.63 1.2:1 17.50 7.50 116.88 15.63 234.38 2.31
CHERRIES,SOUR,RED 20 1.70 3.20 1.1:1 3.00 1.80 34.60 0.60 12.80 2.00
CRESS,GARDEN 31 1.38 25.31 1.1:1 23.75 11.90 189.38 4.38 108.13 21.56
TURNIPS 36 1.36 10.71 1.1:1 9.64 3.90 68.21 23.93 UNKN 7.50
CARROTS,BABY 29 1.36 9.14 1.1:1 8.00 2.90 67.71 22.29 197.14 0.74
LETTUCE,BUTTERHEAD (INCL BOSTON&BIBB TYPES) 77 0.72 26.92 1.1:1 25.39 10.00 183.08 3.85 127.69 2.85
LETTUCE,COS OR ROMAINE 59 0.70 19.41 1.1:1 17.65 8.20 145.29 4.71 256.47 14.12
CHARD,SWISS 53 0.58 26.84 1.1:1 24.21 42.60 199.47 112.11 161.05 15.79
KIWIFRUIT,GRN 16 1.47 5.57 1.0:1 5.57 2.80 51.15 0.49 0.66 15.20
BEANS,SNAP,GREEN 32 1.05 11.94 1.0:1 12.26 8.10 68.07 1.94 11.29 3.94
SQUASH,WINTER,ACORN 25 UNKN 8.25 0.9:1 9.00 8.00 86.75 0.75 4.50 2.75
MANGOS 15 2.28 1.54 0.9:1 1.69 1.40 24.00 0.31 5.85 4.26
LETTUCE,ICEBERG (INCL CRISPHEAD TYPES) 71 1.41 12.86 0.9:1 14.29 5.00 100.71 7.14 17.86 2.00
CARROTS 24 1.16 8.05 0.9:1 8.54 2.90 78.05 16.83 203.66 1.44
RASPBERRIES 19 0.85 4.81 0.9:1 5.58 4.20 29.04 0.19 0.39 5.04
SALSIFY,(VEG OYSTER) 12 UNKN 7.32 0.8:1 9.15 2.80 46.34 2.44 UNKN 0.98
PEARS 17 1.69 1.55 0.8:1 1.90 1.20 20.52 0.17 0.17 0.72
RUTABAGAS 28 1.56 13.06 0.8:1 16.11 6.40 93.61 5.56 UNKN 6.94
PEAS,EDIBLE-PODDED 24 0.95 10.24 0.8:1 12.62 5.70 47.62 0.95 12.86 14.29
CABBAGE,SAVOY 37 0.84 12.96 0.8:1 15.56 10.40 85.19 10.37 18.52 11.48
SQUASH,WINTER,HUBBARD 25 UNKN 3.50 0.7:1 5.25 4.80 80.00 1.75 17.00 2.75
SQUASH,SMMR,CROOKNECK&STRAIGHTNECK 53 1.86 11.05 0.7:1 16.84 10.50 116.84 1.05 4.21 10.16
STRAWBERRIES 31 1.53 5.00 0.7:1 7.50 4.10 47.81 0.31 0.31 18.38
CUCUMBER,WITH PEEL 67 1.11 10.67 0.7:1 16.00 8.70 98.00 1.33 3.33 1.87
BROCCOLI 29 0.50 13.82 0.7:1 19.41 6.20 92.94 9.71 9.12 26.24
MELONS,CANTALOUPE 29 2.31 2.65 0.6:1 4.41 3.50 78.53 4.71 49.71 10.79
WATERMELON 33 2.07 2.33 0.6:1 3.67 3.30 37.33 0.33 9.33 2.70
CHERRIES,SWEET 16 2.04 2.06 0.6:1 3.33 1.80 35.24 UNKN 0.48 1.11
CRANBERRIES 22 0.88 1.74 0.6:1 2.83 1.30 18.48 0.44 0.65 2.89
BRUSSELS SPROUTS 23 0.51 9.77 0.6:1 16.05 5.40 90.47 5.81 8.84 19.77
SWEET POTATO,UNPREP 12 0.49 3.49 0.6:1 5.47 2.90 39.19 6.40 82.44 0.28
RADISH SEEDS,SPROUTED 23 UNKN 11.86 0.5:1 26.28 10.20 20.00 1.40 4.65 6.72
SQUASH,SUMMER,SCALLOP 56 UNKN 10.56 0.5:1 20.00 12.80 101.11 0.56 3.33 10.00
PEPPERS,SWEET,YELLOW 37 UNKN 4.07 0.5:1 8.89 4.40 78.52 0.74 3.70 67.96
MELONS,HONEYDEW 28 2.26 1.67 0.5:1 3.06 2.80 63.33 5.00 0.83 5.00
GRAPES,RED OR GRN (EURO TYPE,SUCH AS THOMPSON SEEDLESS) 14 2.24 1.45 0.5:1 2.90 1.00 27.68 0.29 0.44 1.57
APPLES,WITH SKIN 19 2.00 1.15 0.5:1 2.12 1.00 20.58 0.19 0.58 0.89
RAISINS,SEEDLESS 3 1.98 1.67 0.5:1 3.38 1.10 25.05 0.37 UNKN 0.08
RAISINS,GOLDEN SEEDLESS 3 1.96 1.76 0.5:1 3.81 1.20 24.70 0.40 UNKN 0.11
BLUEBERRIES 18 1.75 1.05 0.5:1 2.11 1.10 13.51 0.18 0.53 1.70
PEPPERS,SWT,GRN 50 1.20 5.00 0.5:1 10.00 5.00 87.50 1.50 9.00 40.20
KOHLRABI 37 0.96 8.89 0.5:1 17.04 7.00 129.63 7.41 0.74 22.96
ASPARAGUS 50 0.94 12.00 0.5:1 26.00 7.00 101.00 1.00 19.00 2.80
CAULIFLOWER 40 0.76 8.80 0.5:1 17.60 6.00 119.60 12.00 UNKN 19.28
PARSNIPS 13 0.64 4.80 0.5:1 9.47 3.90 50.00 1.33 UNKN 2.27
PUMPKIN 38 0.52 8.08 0.5:1 16.92 4.60 130.77 0.39 141.92 3.46
RADICCHIO 43 0.26 8.26 0.5:1 17.39 5.70 131.30 9.57 0.44 3.48
ALFALFA SEEDS,SPROUTED 43 0.08 13.91 0.5:1 30.44 11.70 34.35 2.61 3.48 3.57
SWEET POTATO LEAVES 29 UNKN 10.57 0.4:1 26.86 17.40 148.00 2.57 14.57 3.14
PLUMS 22 2.16 1.30 0.4:1 3.48 1.50 34.13 UNKN 3.70 2.07
PEARS,ASIAN 24 1.68 0.95 0.4:1 2.62 1.90 28.81 UNKN UNKN 0.91
BEETS 23 1.57 3.72 0.4:1 9.30 5.40 75.58 18.14 0.47 1.14
SQUASH,SMMR,ZUCCHINI,INCL SKN 59 1.47 9.41 0.4:1 22.35 10.60 153.53 4.71 5.88 10.53
TOMATOES,RED,RIPE,YEAR RND AVERAGE 56 1.46 5.56 0.4:1 13.33 6.10 131.67 2.78 23.33 7.06
SQUASH,SMMR,ALL VAR 63 1.38 9.38 0.4:1 23.75 10.60 163.75 1.25 6.25 10.63
BEANS,FAVA,IN POD 11 UNKN 4.21 0.3:1 14.66 3.80 37.73 2.84 1.93 0.42
PEACHES 26 2.15 1.54 0.3:1 5.13 2.30 48.72 UNKN 4.10 1.69
PEPPERS,SWT,RED 32 1.36 2.26 0.3:1 8.39 3.90 68.07 1.29 50.65 41.19
YAM 8 0.04 1.44 0.3:1 4.66 1.80 69.15 0.76 0.59 1.45
SQUASH,ZUCCHINI,BABY 48 UNKN 10.00 0.2:1 44.29 15.70 218.57 1.43 11.91 16.24
PEAS,MATURE SEEDS,SPROUTED 8 UNKN 2.90 0.2:1 13.31 4.50 30.73 1.61 UNKN 0.84
NECTARINES 23 1.79 1.36 0.2:1 5.91 2.10 45.68 UNKN 3.86 1.23
BANANAS 11 1.37 0.56 0.2:1 2.47 3.00 40.23 0.11 0.34 0.98
PEAS,GREEN 12 0.70 3.09 0.2:1 13.33 4.10 30.12 0.62 4.69 4.94
LENTILS,SPROUTED 9 UNKN 2.36 0.1:1 16.32 3.50 30.38 1.04 0.19 1.56
OATS 3 UNKN 1.39 0.1:1 13.45 4.60 11.03 0.05 UNKN UNKN
WHEAT GERM,CRUDE 3 UNKN 1.08 0.0:1 23.39 6.60 24.78 0.33 UNKN UNKN
CORN,SWT,YEL 12 0.73 0.23 0.0:1 10.35 4.30 31.40 1.74 1.05 0.79
CEREALS RTE,WHEAT GERM,TSTD,PLN 3 0.20 1.18 0.0:1 30.00 8.40 24.79 0.11 0.13 0.16

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