Table: Calcium Content of Selected Vegan Foods (Source; common dietary knowledge
Blackstrap molasses 2 Tbsp 400 (Mg)
Collard greens, cooked 1 cup 357
Other plant milks, calcium-fortified 8 ounces 300–500
Tofu, processed with calcium sulfate* 4 ounces 200–420
Calcium-fortified orange juice 8 ounces 350
Soy or ricemilk, commercial, calcium-fortified, plain 8 ounces 200–300
Commercial soy yogurt, plain 6 ounces 300
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari* 4 ounces 130–400
Tempeh 1 cup 184
Kale, cooked 1 cup 179
Soybeans, cooked 1 cup 175
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 152
Okra, cooked 1 cup 135
Tahini 2 Tbsp 128
Navy beans, cooked 1 cup 126
Almond butter 2 Tbsp 111
Almonds, whole ¼ cup 94
Broccoli, cooked
Note: Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the calcium in those foods and reduces its absorption. These foods should not be considered good sources of calcium. Calcium in other green vegetables is well absorbed
). Dietary fiber has little effect on calcium absorption.