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.
| 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.
