START A PETITION 27,000,000 members: the world's largest community for good

25+ Vegan Sources of Calcium

Whole Food Sources:

Plant (Serving Size, mg of Calcium)
-       Collard greens, cooked (1 cup, 357)
-       Figs, dried (10 medium, 269)*
-       Soybeans, green, cooked, boiled, drained, without salt (1 cup, 261)
-       Turnip greens, cooked (1 cup, 249)
-       Tempeh (1 cup, 184)
-       Kale, cooked (1 cup, 179)
-       Bok choy, cooked (1 cup, 158)
-       Mustard greens, cooked (1 cup, 152)
-       Okra, cooked (1 cup, 135)
-       Navy beans, cooked (1 cup, 126)
-       Almonds, whole (1/4 cup, 94)
-       Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (1 cup, 80)
-       Oranges, All commercial varieties (1 cup sections, 72)
-       Broccoli, cooked (1 cup, 62)
-       Papayas, raw (1 cup mashed, 46)


Fortified or Packaged:

(Food, Serving Size, mg of Calcium)

-   Tofu, raw, firm, prepared with calcium sulfate. (1/2 cup, 861)

-   Blackstrap molasses (2 Tbsp, 400)

-   Oatmeal, instant (2 packets, 326)

-   Tofu, soft-regular processed with nigari (4 oz, 130-400)

-   Tofu, soft-regular processed with calcium sulfate* (4 oz, 200-420)

-   Soy or rice milk, commercial, calcium-fortified, plain     (8 oz, 200-300)

-   Other plant milks, calcium-fortified (8 oz, 300-500)

-   Calcium-fortified orange juice (8 oz 350)

-   Commercial soy yogurt, plain (6 oz, 300)

-   Tahini (2 Tbsp, 128)

-   Almond butter (2 Tbsp, 111)


USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.
*J.A.T. Pennington, Bowes and Church’s Food Values of Portions Commonly Used. (Philadelphia: J.B. Lippincott, 1994.)
Vegan Society
Huffington Post
NIH – Calcium Quick Facts
T Colin Campbell
T Colin Campbell



Read more: Animal Rights, Diet & Nutrition, Eating for Health, Food, General Health, Global Healing, Health, Healthy Aging, Natural Remedies, Osteoporosis, Peace, Raw, Self-Help, Smart Shopping, Vegan, Vegetarian, Whole Soy Benefits, Women's Health, , ,

have you shared this story yet?

go ahead, give it a little love

Alisa Rutherford-Fortunati

Gentle World is a vegan intentional community and non-profit organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. For more information about vegan food and other aspects of a vegan lifestyle, visit the Gentle World website and subscribe to our monthly newsletter.


+ add your own
3:46PM PDT on Oct 30, 2013


3:24AM PDT on Oct 10, 2013


2:30AM PDT on Oct 10, 2013

Thank you :)

9:38PM PDT on Oct 9, 2013


6:32PM PDT on Oct 9, 2013


1:53PM PDT on Oct 8, 2013


4:02AM PDT on Oct 7, 2013

Thanks for the information.
Great artcile!

11:07PM PDT on Oct 2, 2013

Thanks for sharing - I'm vegetarian and an aspiring vegan so this helps!

7:39AM PDT on Sep 30, 2013


6:58AM PDT on Sep 30, 2013

Do ants contain calcium?

add your comment

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

I'll skip the honey, bees are often not treated right.

So inspiring! Thank you for sharing!

I go to a yoga studio that has added meditation. The meditation is one hour before Yin Yoga. The Yin…

What a great mother, that's quite a few trips for all those kittens. So important to cherish and ho…


Select names from your address book   |   Help

We hate spam. We do not sell or share the email addresses you provide.