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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)

Sources:

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

 

 

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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.

128 comments

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

VERY GOOD TO KNOW. TY

3:24AM PDT on Oct 10, 2013

Thanks

2:30AM PDT on Oct 10, 2013

Thank you :)

9:38PM PDT on Oct 9, 2013

Noted

6:32PM PDT on Oct 9, 2013

Thanks

1:53PM PDT on Oct 8, 2013

Noted

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

Thanks.

6:58AM PDT on Sep 30, 2013

Do ants contain calcium?

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