What Sources of Plant-Based Calcium Should You Be Eating?
Some of the best plant-based sources of calcium are listed below. Note that all calcium content listed comes from the USDA FoodData Central nutrient database.
- Green Leafy Vegetables
- 1 cup loose kale = 53 mg
- 1 cup mustard greens = 64 mg
- 1 cup romaine lettuce = 21 mg
- Beans & Legumes
- ½ cup canned kidney beans = 45 mg
- ½ cup chickpeas = 80 mg
- ½ cup cooked black beans = 40 mg
- ½ cup cooked lentils = 20 mg
- ⅔ cup green peas = 40 mg
- Broccoli
- 1 cup raw broccoli florets = 35 mg
- ½ cup cooked chopped broccoli = 31 mg
- Whole Grains
- 1 cup cooked quinoa = 31 mg
- 1 cup cooked oatmeal = 21 mg
- 1 cup cooked amaranth = 116 mg
- Dried Fruit
- ¼ cup dried figs = 57 mg
- 5 dried apricots = 20 mg
- 1 box (28 g) raisins = 20 mg
- Seeds and Nuts
- 2 Tbsp chia seeds = 177 mg
- 2 Tbsp sesame seeds = 176 mg
- 1 oz almonds = 75 mg
- 1 oz hazelnuts = 56 mg
- 1 oz tahini = 42 mg
- Soy Foods (go organic to steer clear of GMOs)
- ½ cup edamame = 80 mg
- 3 oz tofu = 150 mg
- 1 cup tempeh = 184 mg
(Excerpt taken from The Food Revolution Network)