Plant Foods High in Calcium

Looking to change your source of calcium in your diet from moo cows to vegetables? Here is a breakdown of plants foods that are high in calcium.

 

Plant Foods High in Calcium
Food Amount Calcium in Mg
Almonds 1 ounce 80
Arugula 1/2 cup 16
Black Beans 1 cup 60
Broccoli,cooked 1 cup 42
Cabbage,cooked 1/2 cup 25
Chickpeas 1 cup 80
Collard Greens, cooked 1/2 cup 113
Cranberry Beans 1 cup 89
Flaxseeds 1 ounce 48
Kale,cooked 1/2 cup 90
Kidney Beans 1 cup 50
Lentils 1 cup 38
Natto 1/2 cup 190
Navy Beans 1 cup 128
Okra 1/2 cup 50
Peanuts 1 ounce 15
Pinto Beans 1 cup 82
Potato,baked 1 medium 20
Quinoa 1 cup 102
Spinach, cooked 1/2 cup raw 30*
Sunflower seeds 1 ounce 934
Sweet potato,baked 1 Medium 32
Swiss Chard, cooked 1/2 cup 30*
Tahini 1 ounce 128
Tempeh 1 cup 184
Tofu 1/2 cup 130
Turnip greens, cooked 12/cup 99
     

 

*  Spinach, chard, beet greens, and rhubarb are not the best sources for calcium, because they contain high amount of oxalates that bind minerals and make calcium unavailable. 

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