Some Great Vegan Sources Of Calcium
To give an idea of how your daily intake of calcium can be obtained, here are some examples of good plant-based sources and the approximate amount of calcium they can provide, based on typical serving sizes:
|
Food
|
Calcium Content
|
|---|---|
|
Tofu (when made with calcium sulphate as firming agent) |
350mg per 100g
|
|
Tofu (when made with nigari as firming agent) |
250mg per 100g
|
|
Fortified plant-based milk
|
250mg per 200ml
|
|
Fortified plant-based yoghurt
|
150mg per 125ml
|
|
Kale (cooked)
|
230mg per 100g
|
|
Broccoli (cooked)
|
50mg per 100g
|
|
Sweet potatoes (cooked)
|
80mg per 200g
|
|
Oranges
|
50mg per fruit
|
|
Kiwi fruit
|
25mg per fruit
|
|
Dried figs
|
125mg per 50g
|
|
Chickpeas (cooked)
|
100mg per 200g
|
|
Broad beans (cooked)
|
70mg per 200g
|
|
Baked beans
|
120mg per 200g
|
|
Sesame seeds
|
240mg per 25g
|
|
Chia seeds
|
150mg per 25g
|
|
Almonds
|
130mg per 50g
|
|
Brazil nuts
|
80mg per 50g
|
|
White bread
|
150mg per 100g
|
|
Wholemeal bread
|
100mg per 100g
|
|
Sage
|
80mg per 5g
|
|
Oregano
|
80mg per 5g
|
|
Dried mixed herbs
|
80mg per 5g
|
