The RDA for Calcium is 900 mg for adults: what are some good calcium sources for vegans?

I already know of:

  1. Tofu

Please exclude:

  1. Any Calcium pills or supplements.
  2. Milk and any dairy products.
  3. Fortified Fruit Juices (because these are too saccharine and harm health).

Calcium is readily available from a number of plant-based sources:

Information taken from USDA Nutrient Database for Standard Reference, Release 28

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  • Google claims that the molasses only has 86 mg, which is a lot less: google.com/search?q=calcium+in+2+tbsp+blackstrap+molasses – Alex Hall Feb 3 '17 at 11:17
  • @AlexHall thank you for pointing this out! I'm not sure why the source page was incorrect - I can't imagine blackstrap molasses has lost its calcium content in the past 6 years! – sandwich_messiah Feb 3 '17 at 12:41
  • Maybe your source is correct and Google is wrong, I don't know. Did you find another source agreeing with Google? I think a good takeaway is simply that the calcium content probably varies widely. – Alex Hall Feb 3 '17 at 12:56
  • @AlexHall the source Google cited was USDA Nutrient Database for Standard Reference, Release 28 so I have updated as it is more accurate and up to date version of the same trustworthy source! I'm going to validate all of the other values too! – sandwich_messiah Feb 3 '17 at 13:00

Dark leafy greens, nuts, and beans seem to be the best sources.

║     Food    ║ Portion size ║ Calcium/portion ║
║ tofu        ║   80g (raw)  ║      280mg      ║
║ kale        ║  120g (raw)  ║      180mg      ║
║ spinach     ║  120g (raw)  ║      119mg      ║
║ red beans   ║   80g (raw)  ║      115mg      ║
║ okra        ║  120g (raw)  ║       98mg      ║
║ chick peas  ║   80g (raw)  ║       84mg      ║
║ almond milk ║     200ml    ║       90mg      ║
║ almonds     ║      30g     ║       75mg      ║
║ broccoli    ║  120g (raw)  ║       66mg      ║
║ oranges     ║   1 medium   ║       60mg      ║

All values provided by the US Department of Agriculture.

EDIT: 200ml is the volume of a small glass. 30g is about an ounce.

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  • Thanks for an answer in metric units (and not in cups). – Turion Feb 15 '17 at 9:09

Dark leafy greens are a good source of calcium (source). Some good ones are kale (101 mg per serving), collard greens (84 mg per serving), and broccoli (70 mg per serving). You can also drink fortified non-dairy milks.

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The Simple Happy Kitchen provides this fun infographic about plant-based calcium sources (along with similar graphics for protein and iron). The top few fall into several groups:

  • Fortified foods: soy milk, tofu
  • Legumes: soybeans, white beans, edamame, chickpeas, adzuki beans
  • Spinach
  • Seeds: tahini, chia
  • Other greens: broccoli, okra, snap peas

enter image description here

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