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Plant-based foods rich in calcium per 100 grams in the vegan diet (100% vegetarian)


Don’t forget to visit our article on calcium in vegan diet (100% vegetarian).
To view large image and download: Infographic vegan foods rich in calcium.

Note: If you are viewing the page on a mobile device, you can scroll through the table on the right to see it fully.

Quantities of calcium per 100 grams of food:

Food (100g) Grams of calcium
Tahini 426
Tofu 345
Almonds 269
Dried figs 162
Cabbage (Cooked) 141
Turnip greens 137
Mustard green (Cooked) 118
Soy beans (Boiled) 102
Tempeh (Cooked) 96
Pak Choi (Chinese Cabbage Boiled) 93
Kale (Boiled) 72
White beans (Boiled) 69
Chickpea (Boiled) 49
Potatoes (Boiled) 45
Broccoli (Boiled) 40

This is a sample of foods with 40 or more milligrams of calcium per 100g. Many more foods contain calcium in large quantities and also in smaller amounts of 40mg. Check with your nutritionist.

Below is a table that shows the milligrams of calcium in an amount in grams of food and the milligrams that are actually absorbed:

Food Grams of food Grams of calcium Percentage (%) of absorption Grams absorbed
Broccoli (Boiled) 71 35 61 21
Pak choi (Chinese Cabbage Boiled) 85 79 53 21
Kale (Boiled) 85 61 49 30
Mustard greens (Boiled) 85 212 40 85
Tofu 126 258 31 80
Red beans (Boiled) 172 89,4 27 24
White beans (Boiled) 220 226 22 49
Sweet potatoes (Boiled) 164 44 22 10
Rhubarb (Boiled) 120 174 8* 10
Spinach (Boiled) 85 115 5* 6
Cow milk (for comparison) 120 150 32 48

* High levels of oxalates reduce absorption.
* Vitamin D is needed to absorb calcium.

Sources:

U.S. Agricultural Research Service Nutrition Data Releases.

Davis, Brenda and Vesanto, Melina. Becoming Vegan: the complete guide to adopting a healthy plant-based diet. Book Publishing Company, 2000. ISBN: 1570671036.

NutricionVegana.com/en: Please note that the information contained on this website is for educational purposes only. The admins of the website are not doctors or nutritionists (but the info is aproved by nutritionists, of course). This information is not intended to diagnose, treat, cure or prevent any disease. That is why we ask that you consult your doctor before making any changes in your diet and that you take into account the treatment that has been prescribed, if you have. Nutritionists can help you to take a well-planned vegan diet.


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