Plant Foods High in Calcium

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