Vegan Health ArticlesCommon Plant Sources of Calcium
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From Dr. Neal Pinckney

Food Ratio* Serving Calcium
Amaranth 857.1 1 cup 90
Turnip 684.0 1 cup 200
Collard Greens 583.0 1 cup 355
Bok Choy Chinese Cabbage 511.0 1 cup 250
Mustard Greens 490.5 1 cup 150
Seaweed, Kombu (Kelp) 391.0 cup 170
Seaweed, Wakame, raw 332.8 cup 150
Blackstrap Molasses 321.0 1 Tblspoon 140
Kale 225.0 1 cup 200
Okra 197.3 1 cup 90
Broccoli 171.5 1 cup 180
Tofu, firm 141.6 cup 130
Squash, acorn 78.3 1 cup 90
Tortilla, corn 62.5 1 item 120
Baked beans, vegetarian 58.9 1 cup 130
Soybeans 58.7 1 cup 175
Great Northern beans 57.6 1 cup 140
Kidney beans 53.0 1 cup 115
Navy beans, boiled 49.4 1 cup 90
Figs 48.6 5 figs 135
* The RATIO is a measure of a nutrient per calorie. Many foods cannot be accurately measured as called for in recipes. Is a cup of spinach loosely or tightly packed? The ratio column lists milligrams per 100 calories of each food item, a constant value no matter what portion size.

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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.