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Urban Legend: Quinoa Has More Calcium Than Cows Milk

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There is an urban legend going around on the internet ( and in at least one cookbook that I happened to buy ) that 1 cup of cooked quinoa has more calcium than a quart of milk.


This isn't true. One cup of cooked quinoa has about 1/10 the calcium of just 1 cup of cows milk.


From the USDA nutrition database:



Not to be entirely negative, there are tasty vegan calcium sources that do match and exceed the amount of calcium found in cows milk:


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