Here is a list of some top sources of calcium in vegan food and drink.
Figures shown are approximate milligrams (mg) of calcium per 100 grams (100g) of food or per 100 millilitres (100ml) of drink.
- Tahini 650
- Tofu 350
- Fortified Bread 🍞 318
- Figs 250
- Almonds 240-277
- Natto 220
- Fortified Orange Juice 208
- Chia Seeds 200-300
- Flaxseeds 200-300
- Kelp (seaweed, dried)
- Brazil Nuts 171
- Edamame Beans 158
- Wakame (seaweed, raw) 157
- Kale 150
- Winged Beans/Goa Beans 148
- Fortified Plant Milk 🥛 (e.g. fortified almond milk, fortified soya milk) 125
- Fortified Soya Yoghurt 120
- Tempeh 110
- Soybeans (cooked) 106
- Sesame Seeds 100
- Pak Choi/Bok Choy 🥬 88-202
- Collard Greens 88-202
- Mustard 88-202
- Spinach 88-202
- Turnip 88-202
- Navy Beans/Haricot Beans 74
- Figs 65
- Black Beans/Black Turtle Beans 62
- Blackcurrants 59
- Hazelnuts 57-85
- Macadamia Nuts 57-85
- Pistachios 57-85
- Walnuts 57-85
- Chickpeas 51
- Amaranth 48
- Teff 48
- Kidney Beans 40
- Broccoli 🥦 37-100
- Brussel Sprouts 37-100
- Cabbage 37-100
- Okra 37-100
- Oranges 🍊 36-49
- Raspberries 25-35
- Blackberries 22-30
- Lentils 22
This information has been researched from various sources. Values are approximate. This list is for informational purposes and is not intended as medical advice. Thank you! 💚
Sources:
Healthline
https://www.healthline.com/nutrition/vegan-calcium-sources
The Vegan Society
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/calcium