CALCIUM
FOR VEGANS
Calcium is needed for strong bones
but vegans don’t eat Dairy or Fish.
Believe it or not,
there are some food that have calcium
that
Vegans can eat that will help them have strong bones.
Cup = C | Ounce = oz | Tablespoon = T
| FOOD | AMOUNT | CALCIUM (mg) |
|---|---|---|
| Black Strap Molasses | 2 T | 400 |
| Collard greens (cooked) | 1 C | 357 |
| Quinoa Milk | 8 oz | 300 - 500 |
| Tofu (processed with calcium sulfate) | 4 oz | 200 - 420 |
| Orange juice (calcium-fortified) | 8 oz | 350 |
| Soy or rice milk (calcium-fortified) | 8 oz | 200 - 300 |
| Soy yogurt (plain) | 6 oz | 300 |
| Turnip greens (cooked) | 1 C | 249 |
| Tofu (processed with nigari) | 4 oz | 130 - 400 |
| Tempeh | 1 C | 184 |
| Kale (cooked) | 1 C | 179 |
| Soybeans (cooked) | 1 C | 175 |
| Bok choy (cooked) | 1 C | 158 |
| Mustard greens (cooked) | 1 C | 152 |
| Okra (cooked) | 1 C | 135 |
| Tahini | 2 T | 128 |
| Navy beans (cooked) | 1 C | 126 |
| Almond butter | 2 T | 111 |
| Almonds (whole) | 1/4 C | 94 |
| Broccoli (cooked | 1 C | 62 |
| FOOD | AMOUNT | CALCIUM |
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