Plant Foods High in Calcium

Plant Foods High in Calcium
collard greens

Image credit: Steven Jackson Photography

Are you worried about not getting enough calcium in your diet after adopting a vegan diet?

There are plant foods that are high in calcium, maybe not as high as a glass of milk or yogurt, but do know there is calcium in all plant foods.

The key to getting what you need is eating a variety of foods.

Why is Calcium Important?

Calcium is the most abundant mineral in the body. It plays a major role in building and maintaining bones.

Calcium is also important in blood clotting, muscle relaxation, nerve cell message transmission and regulation of cell metabolism.

Adequate Intakes of Calcium for Adults

Age: 19-50 1, 000 mg

Over 50 years 1, 200 mg

 Calcium-Rich Foods

All plant foods have calcium, so more than others. There are some foods high in calcium, but because they are high in oxalates, they are not good sources of calcium. Oxalates bind minerals making calcium unavailable.

Vegetables

  • Broccoli – 42 mg/serving
  • Collard Greens (cooked) – 113 mg/serving
  • Kale (raw) – 90 mg/serving
  • Okra (boiled) – 50 mg/serving
  • 1 Medium Sweet Potato (baked) – 32 mg/serving
  • Spinach – 30 mg/serving (high in oxalates)
  • Seaweed (raw) – 67 mg/serving

 Nondairy Milks

  • Fortified Soy and Grain Milks – 100-150 mg/serving

 Legumes, Tofu, Tempeh, Veggie Meats

  • Black Beans and Black Turtle Beans (cooked) – 46-102 mg/serving
  • Cranberry Beans (cooked) – 89 mg/serving
  • Garbanzo/Chickpeas (cooked) – 80 mg/serving
  • Lentils (cooked) – 38 mg/serving
  • Navy Beans (cooked) – 127 mg/serving
  • Kidney Beans (cooked) – 50 mg/serving
  • Pinto Beans (cooked) – 82 mg/serving
  • Soybeans (cooked) – 175 mg/serving
  • Tofu, firm, calcium-set – 861 mg/serving (varies with brand)
  • Tofu, silken, firm – 40 mg/serving
  • Tempeh – 77 mg/serving
  • Vegan Burgers – 20-40 mg/serving
  • Veggie Ground Round – 50 mg/serving

Nuts, Seeds and Butters

  • Almonds – 79-115 mg/serving
  • Flaxseed – 47 mg/serving
  • Hazelnuts – 38 mg/serving
  • Pistachios – 34 mg/serving
  • Sunflower Seeds – 42 mg/serving
  • Sesame Tahini – 50-191 mg/serving (unhulled sesame seeds may have high oxalates)

 Grains and Products

  • Barley – 13 mg/serving
  • Quinoa – 15 mg/serving
  • Life Cereal – 100 mg/serving
  • Soy-N-Ergy – 500 mg/serving
  • Special K Plus – 600 mg/serving

 Fruits and Juices

  • Apples – 10 mg/serving
  • Cantaloupe – 15 mg/serving
  • Strawberries – 10 mg/serving
  • Figs – 88-137 mg/serving
  • Oranges – 52 mg/serving
  • Fortified Orange Juice – 252-262 mg/serving

 Other

  • Blackstrap Molasses – 176 mg/serving

Source of Information
Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet

 

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About the Author

Evelyn Parham started this site in 2010. She enjoys writing, reading, and dabbling in photography and video editing. Learn more about her here.

9 Enlightened Replies

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  1. Ann says:

    Hi Evelyn,
    Very informative post. You’re right, I’m always worried about calcium (osteoporosis). And, after reading your article and reviewing the list of foods, I am happy to say, I’m doing pretty good! Thanks for sharing, you’ve made my day!

  2. Kimberly says:

    Thank you for sharing those list of foods that are rich in calcium. Green veggies has lots of calcium and I’m glad I always eat green veggies. It keeps my body calcium rich.

  3. Angelo says:

    I had no idea calcium had so many different functions in the body. I’m glad though that I’ve began eating a lot more beans and green veggies to keep me calcium rich!

  4. I would like to share a few very rich plant source of calcium you missed: 1. custard apple (richest plant source of calcium) 2. dates (very rich in calcium).

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