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.
| 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 |
