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.Calcium Sources

A unique project to promote an awareness of the many benefits of a plant-based (vegan) diet.

Sources of Calcium: Plant-based (vegan) vs. animal sources

There is a great deal of information on the internet about the importance of calcium in the diet, as well as the most healthful sources. Below are some links to articles about calcium. Please feel free to visit these articles for additional information. Following the aticle links is our extensive table of calcium sources with other nutritional information.

For other extensive nutrition tables: click here!

Donations accepted!

According to Physicians Committee for Responsible Medicine (PCRM),

"The most healthful calcium sources are green leafy vegetables and legumes"

PCRM has a terrific article about calcium and protecting your bones:
Calcium and Strong Bones

'Vegan Ice Cream'
Recipes for
gourmet
dairy-free
ice cream!

Direct from the author

Here's a very informative article about milk from People for the Ethical Treatment of Animals (PETA) :

"Milk: A Cruel and Unhealthy Product" http://www.peta.org/mc/facts/fsveg8.html

Below is an additional article from PETA, with information on calcium for children. According to the article: "Calcium--Drinking cow's milk is one of the least effective ways to strengthen bones."

"Vegan Children: Happy and Healthy" http://www.peta.org/mc/facts/fsveg6.html

 

Here is a quote from VegSource.com, from the section "What About Calcium?":

"Some researchers question the wisdom of current government calcium recommendations. They note that the Standard American Diet is so fundamentally flawed that trying to protect our bones by taking in loads of calcium is like trying to fill a tub with no stopper by turning up the faucets." http://www.vegsource.com/articles/veg_definition.htm

 

The NOTMILK website brings us this comment about osteoporosis.

Osteoporosis - American women have been consuming an average of two pounds of milk per day for their entire lives, yet thirty million American women have osteoporosis. Drinking milk does not prevent bone loss. Bone loss is accelerated by ingesting too much protein, and milk has been called "liquid meat." http://www.notmilk.com/o.html

 

Here is some information from the American Heart Association about Vegetarian Diets:

Calcium: Studies have shown that vegetarians absorb and retain more calcium from foods than do nonvegetarians. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products are good sources of calcium from plants.

 

Here is yet more information from the Vegetarian Pages:

Everything you ever wanted to know about calcium in 5 easy lessons

High protein diets appear to lead to increased calcium losses. Calcium requirements for those on lower protein, plant-based diets are believed to be below the usual recommendations. (previously at: http://www.veg.org./veg/Articles/calcium.html)

Most studies have shown that high doses of calcium do not slow bone loss. In fact, many populations with high intakes of calcium also have high rates of osteoporosis[5], probably because their high protein intake causes significant calcium loss...

The type of protein may also be important. At least one study shows that soy protein, even at high levels, does not increase calcium excretion the same way that protein from animal sources does

 

According to the article, The Great American Milk Myth, by Dr. Charles R. Attwood :

"Good bone density attained by the age of 18-25 usually lasts a lifetime for people who consume a balanced plant-based diet and remain physically active. The problem with milk and other dairy products is that they are not only rich in calcium but they are also high in protein, which has been shown to create calcium loss through the urinary tract."

 

Please keep in mind that animal products (dairy products, eggs, fish meats, etc.) contain cholesterol and there is no need for the intake of cholesterol. The human body makes its own cholesterol. Even PCRM is making the recommendation in their lawsuit that the federal dietary guidelines reflect this. They suggest:

d. The Guidelines should state: "The body naturally produces all the cholesterol it needs, and additional intake of cholesterol is unnecessary for a healthful diet." http://www.pcrm.org/news/lawsuit_comments.html

 

A marketing campaign suggests people who consume non-dairy products miss a "dairy opportunity". Supposedly, this "dairy opportunity" is an opportunity to consume dairy to benefit from it's calcium and other nutrients instead of consuming something else. To many, a true "dairy opportunity" would be to, instead of consuming dairy, consume more healthful non-dairy foods. Mothers milk from other species of animals is not designed for humans, especially after being treated with high pressure to alter molecules (homogenization) and after being subjected to high heat to pasteurize it. Fresh vegetable juices are loaded with nutrients. Greens offer amazing nutrition. Seeds top the list for calcium content. So, take an opportunity to avoid dairy and eat or drink something truly health-promoting! It's worth noting: the first cow's milk on the list is actually #57 (not very good for being such a "great" source of calcium!!!). That's not top 10, 20, 30, or 40! It's not even in the top 50!!! Aren't we worth better than that???

[revised 6/7/2009]
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of calcium to the lowest amount of calcium. We ended the table at "Milk, Human" (breast milk) as this is the only natural source of milk-based calcium for humans, which of course is intended for our infancy. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors.

# Source Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
1

Spices, celery seed

1767.000 25.270 2.190
0.000
18.070 440.000 44.900 11.800 392.000
2

Seeds, sisymbrium sp. seeds, whole, dried

1633.000 4.600 0.902
0.000
12.140 314.000 0.110 ? 318.000
3

Spices, dill seed

1516.000 14.540 0.730
0.000
15.980 256.000 16.330 21.100 305.000
4

Spices, poppy seed

1438.000 41.560 4.517
0.000
17.990 347.000 9.760 19.500 525.000
5

Spices, fennel seed

1196.000 14.870 0.480
0.000
15.800 385.000 18.540 39.800 345.000
6 Sesame seeds 975.000 49.670 6.957
0.000
17.730 351.000 14.550 11.800 573.000
7

Spices, cumin seed

931.000

22.270

1.535

0.000

17.810

366.000

66.360

10.500

375.000

8

Spices, coriander seed

709.000

17.770

0.990

0.000

12.370

330.000

16.320

41.900

298.000

9

Spices, caraway seed

689.000

14.590

0.620

0.000

19.770

258.000

16.230

38.000

333.000

10 Tofu, raw, firm, prepared with calcium sulfate 683.000 8.720 1.261
0.000
15.780 58.000 10.470 2.300 145.000
11

Spices, anise seed

646.000

15.900

0.586

0.000

17.600

170.000

36.960

14.600

337.000

12

Seeds, chia seeds, dried

631.000

30.750

3.176

0.000

15.620

?

?

37.700

490.000

13

Spices, mustard seed, yellow

521.000

28.760

1.460

0.000

24.940

298.000

9.980

14.700

469.000

14 Winged beans, mature seeds, raw 440.000 16.320 2.303
0.000
29.650 179.000 13.440 ? 409.000
15 Sesame butter, tahini 426.000 53.760 7.529
0.000
17.000 95.000 8.950 9.300 595.000
16 Soybeans, mature seeds, raw 277.000 19.940 2.884
0.000
36.490 280.000 15.700 9.300 416.000
17 Nuts, almond butter, plain, without salt added 270.000 59.100 5.602
0.000
15.080 303.000 3.700 3.700 633.000
18 Nuts, almonds 248.000 50.640 3.881
0.000
21.260 275.000 4.290 11.800 578.000
19

Peppermint, fresh

243.000

0.940

0.246

0.000

3.750

80.000

5.080

8.000

70.000

20 Beans, white, mature seeds, raw 240.000 0.850 0.219
0.000
23.360 190.000 10.440 15.200 333.000
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
21

Dill weed, fresh

208.000

1.120

0.060

0.000

3.460

55.000

6.590

2.100

43.000

22

Spearmint, fresh

199.000

0.730

0.191

0.000

3.290

63.000

11.870

6.800

44.000

23 Flax seed 199.000 34.000 3.196
0.000
19.500 362.000 6.220 27.900 492.000
24 Soybeans, green, raw 197.000 6.800 0.786
0.000
12.950 65.000 3.550 4.200 147.000
25 Beans, kidney, california red, mature seeds, raw 195.000 0.250 0.036
0.000
24.370 160.000 9.350 24.900 330.000
26 Milk, sheep 193.400 7.000 4.603
27.000
5.980 18.360 0.100 0.000 107.808
27 Turnip greens, raw 190.000 0.300 0.070
0.000
1.500 31.000 1.100 3.200 27.000
28 Dandelion greens, raw 187.000 0.700 0.170
0.000
2.700 36.000 3.100 3.500 45.000
29 Beans, french, mature seeds, raw 186.000 2.020 0.221
0.000
18.810 188.000 3.400 25.200 343.000
30

Basil, fresh

177.000

0.640

0.041

0.000

3.150

64.000

3.170

1.600

23.000

31

Spices, fenugreek seed

176.000

6.410

1.460

0.000

23.000

191.000

33.530

24.600

323.000

32 Nuts, brazilnuts, dried, unblanched 176.000 66.220 16.154
0.000
14.340 225.000 3.400 5.400 656.000
33 Beans, great northern, mature seeds, raw 175.000 1.140 0.356
0.000
21.860 189.000 5.470 20.200 339.000
34 Beans, small white, mature seeds, raw 173.000 1.180 0.304
0.000
21.110 183.000 7.730 24.900 336.000
35 Seaweed, kelp, raw 168.000 0.560 0.247
0.000
1.680 121.000 2.850 1.300 43.000
36 Beans, yellow, mature seeds, raw 166.000 2.600 0.671
0.000
22.000 222.000 7.010 25.100 345.000
37 lotus seeds 163.000 1.970 0.330
0.000
15.410 210.000 3.530 ? 332.000
38 Tofu, firm, prepared with calcium sulfate and magnesium chloride 162.000 4.460 0.646
0.000
8.040 46.000 1.450 0.400 77.000
39 Arugula, raw 160.000 0.660 0.086
0.000
2.580 47.000 1.460 1.600 25.000
40 Beans, navy, mature seeds, raw 155.000 1.280 0.331
0.000
22.330 173.000 6.440 24.400 335.000
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
41 Mothbeans, mature seeds, raw 150.000 1.610 0.364
0.000
22.940 381.000 10.850 ? 343.000
42 Seaweed, wakame, raw 150.000 0.640 0.130
0.000
3.030 107.000 2.180 0.500 45.000
43 Collards, raw 145.000 0.420 0.055
0.000
2.450 9.000 0.190 3.600 30.000
44 Figs, dried, uncooked 144.000 1.170 0.234
0.000
3.050 59.000 2.230 12.200 255.000
45 Beans, kidney, all types, mature seeds, raw 143.000 0.830 0.120
0.000
23.580 140.000 8.200 24.900 333.000
46 Mungo beans, mature seeds, raw 138.000 1.640 0.114
0.000
25.210 267.000 7.570 18.300 341.000
47 Parsley, raw 138.000 0.790 0.132
0.000
2.970 50.000 6.200 3.300 36.000
48 Yardlong beans, mature seeds, raw 138.000 1.310 0.339
0.000
24.330 338.000 8.610 11.000 347.000
49 Kale, raw 135.000 0.700 0.091
0.000
3.300 34.000 1.700 2.000 50.000
50 Milk, goat 133.500 4.140 2.667
11.400
3.560 13.970 0.050 0.000 68.813
51 Mung beans, mature seeds, raw 132.000 1.150 0.348
0.000
23.860 189.000 6.740 16.300 347.000
52 Beans, kidney, royal red, mature seeds, raw 131.000 0.450 0.065
0.000
25.330 138.000 8.700 24.900 329.000
53 Beans, pink, mature seeds, raw 130.000 1.130 0.292
0.000
20.960 182.000 6.770 12.700 343.000
54 Wasabi, root, raw 128.000 0.630 ?
0.000
4.800 69.000 1.030 7.700 109.000
55 Beans, cranberry (roman), mature seeds, raw 127.000 1.230 0.316
0.000
23.030 156.000 5.000 24.700 335.000
56 Beans, black, mature seeds, raw 123.000 1.420 0.366
0.000
21.600 171.000 5.020 15.200 341.000
57 Milk, nonfat 123.000 0.180 0.117
2.000
3.410 11.000 0.040 0.000 35.000
58 Beans, pinto, mature seeds, raw 121.000 1.130 0.235
0.000
20.880 159.000 5.880 24.400 340.000
59 Watercress, raw 120.000 0.100 0.027
0.000
2.300 21.000 0.200 1.500 11.000
60 Milk, producer, fluid, 3.7% milkfat 119.000 3.660 2.278
14.300
3.280 13.400 0.050 0.000 64.172
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
61 Sunflower seed 116.000 49.570 5.195
0.000
22.780 354.000 6.770 10.500 570.000
62 Nuts, hazelnuts or filberts 114.000 60.750 4.464
0.000
14.950 163.000 4.700 9.700 628.000
63 Tempeh 111.000 10.800 2.220
0.000
18.540 81.000 2.703 ? 193.000
64 Tofu, soft, prepared with calcium sulfate and magnesium chloride 111.000 3.690 0.533
0.000
6.550 27.000 1.110 0.200 61.000
65 Tomatoes, sun-dried 110.000 2.970 0.426
0.000
14.110 194.000 9.090 12.300 258.000
66 Peanuts, spanish, raw 106.000 49.600 7.642
0.000
26.150 188.000 3.910 9.500 570.000
67 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 105.000 6.040 0.626
0.000
19.300 115.000 6.240 17.400 364.000
68 Nuts, walnuts, English 104.000 65.210 6.126
0.000
15.230 158.000 2.910 6.700 654.000
69 Broadbeans (fava beans), mature seeds, raw 103.000 1.530 0.254
0.000
26.120 192.000 6.700 25.000 341.000
70 Mustard greens, raw 103.000 0.200 0.010
0.000
2.700 32.000 1.460 3.300 26.000
71

Chicory greens, raw

100.000

0.300

0.073

0.000

1.700

30.000

0.900

4.0

23.000

72 Spinach, raw 99.000 0.350 0.056
0.000
2.860 79.000 2.710 2.700 22.000
73

Seeds, breadnuttree seeds, raw

98.000

0.990

0.267

0.000

5.970

68.000

2.090

?

217.000

74 Tempeh, cooked 95.600 11.380 3.290
0.000
18.190 77.200 2.126 ? 197.000
75 Currants, zante, dried 86.000 0.270 0.028
0.000
4.080 41.000 3.260 6.800 283.000
76 Rhubarb, raw 86.000 0.200 0.053
0.000
0.900 12.000 0.220 1.800 21.000
77 Nuts, macadamia nuts, raw 85.000 75.770 12.061
0.000
7.910 130.000 3.690 8.600 718.000
78 Winged beans, immature seeds, raw 84.000 0.870 0.238
0.000
6.950 34.000 1.500 ? 49.000
79 Beans, kidney, red, mature seeds, raw 83.000 1.060 0.154
0.000
22.530 138.000 6.690 15.200 337.000
80 Lima beans, large, mature seeds, raw 81.000 0.690 0.161
0.000
21.460 224.000 7.510 19.000 338.000
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
81 Okra, raw 81.000 0.100 0.026
0.000
2.000 57.000 0.800 3.200 33.000
82 Seaweed, irishmoss, raw 72.000 0.160 0.033
0.000
1.510 144.000 8.900 1.300 49.000
83 Nuts, pecans 70.000 71.970 6.175
0.000
9.170 121.000 2.530 9.600 691.000
84 Seaweed, laver, raw 70.000 0.280 0.061
0.000
5.810 2.000 1.800 0.300 35.000
85 Lettuce, looseleaf, raw 68.000 0.300 0.039
0.000
1.300 11.000 1.400 1.900 18.000
86 Soybeans, mature seeds, sprouted, raw 67.000 6.700 0.929
0.000
13.090 72.000 2.100 1.100 122.000
87 Beans, adzuki, mature seeds, raw 66.000 0.530 0.191
0.000
19.870 127.000 4.980 12.700 329.000
88 Finfish, halibut, Atlantic and Pacific, cooked, dry heat 60.000 2.940 0.417
41.000
26.690 107.000 1.070 0.000 140.000
89 Quinoa 60.000 5.800 0.590
0.000
13.100 210.000 9.250 5.900 374.000
90 Beans, pinto, immature seeds, frozen, unprepared 58.000 0.500 0.061
0.000
9.800 60.000 3.000 5.700 170.000
91 Nuts, walnuts, black 58.000 56.580 3.628
0.000
24.350 202.000 3.070 5.000 607.000
92 Prickly pears, raw 56.000 0.510 0.067
0.000
0.730 85.000 0.300 3.600 41.000
93 Egg, whole, cooked, fried 55.000 15.000 4.167
459.000
13.540 11.000 1.560 0.000 199.000
94 Oats 54.000 6.900 1.217
0.000
16.890 177.000 4.720 10.600 389.000
95 Seaweed, agar, raw 54.000 0.030 0.006
0.000
0.540 67.000 1.860 0.500 26.000
96 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 52.000 0.480 0.058
0.000
9.310 54.000 2.710 8.600 162.000
97 Chard, swiss, raw 51.000 0.200 0.030
0.000
1.800 81.000 1.800 1.600 19.000
98 Lentils, mature seeds, raw 51.000 0.960 0.135
0.000
28.060 107.000 9.020 30.500 338.000
99 Prunes, dried, uncooked 51.000 0.520 0.041
0.000
2.610 45.000 2.480 7.100 239.000
100 Egg, whole, cooked, hard-boiled 50.000 10.610 3.267
424.000
12.580 10.000 1.190 0.000 155.000
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal
101 Hyacinth-beans, immature seeds, raw 50.000 0.200 0.088
0.000
2.100 40.000 0.740 ? 46.000
102 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 49.000 2.590 0.269
0.000
8.860 48.000 2.890 7.600 164.000
103 Egg, whole, raw, fresh 49.000 10.020 3.100
425.000
12.490 10.000 1.440 0.000 149.000
104 Raisins, seedless 49.000 0.460 0.150
0.000
3.220 33.000 2.080 4.000 300.000
105 Beans, snap, green, cooked, boiled, drained, without salt 46.000 0.280 0.064
0.000
1.890 25.000 1.280 3.200 35.000
106 Lotus root, raw 45.000 0.100 0.030
0.000
2.600 23.000 1.160 4.900 74.000
107 Nuts, cashew nuts, dry roasted, without salt added 45.000 46.350 9.157
0.000
15.310 260.000 6.000 3.000 574.000
108 Beans, pinto, mature seeds, sprouted, raw 43.000 0.900 0.109
0.000
5.250 53.000 1.970 ? 62.000
109 Peas, edible-podded, raw 43.000 0.200 0.039
0.000
2.800 24.000 2.080 2.600 42.000
110 Pumpkin and squash seed kernels 43.000 45.850 8.674
0.000
24.540 535.000 14.970 3.900 541.000
111 Burdock root, raw 41.000 0.150 0.025
0.000
1.530 38.000 0.800 3.300 72.000
112 Chicory roots, raw 41.000 0.200 0.048
0.000
1.400 22.000 0.800 ? 73.000
113 Peanut butter, chunk style, 41.000 49.940 9.580
0.000
24.050 159.000 1.900 6.600 589.000
114 Mulberries, raw 39.000 0.390 0.027
0.000
1.440 18.000 1.850 1.700 43.000
115 Beans, fava, in pod, raw 37.000 0.730 0.118
0.000
7.920 33.000 1.550 ? 88.000
116 Beans, snap, green, raw 37.000 0.120 0.026
0.000
1.820 25.000 1.040 3.400 31.000
117 Lettuce, cos or romaine, raw 36.000 0.200 0.026
0.000
1.620 6.000 1.100 1.700 14.000
118 Figs, raw 35.000 0.300 0.060
0.000
0.750 17.000 0.370 3.300 74.000
119 Lima beans, immature seeds, raw 34.000 0.860 0.198
0.000
6.840 58.000 3.140 4.900 113.000
120 Milk, human 32.200 4.380 2.009
13.900
1.030 3.400 0.030 0.000 69.563
  Back to the top! Calcium mg Total
fat g
Saturated
fat g
Cholesterol mg
Protein g Magnesium mg Iron mg Fiber g Energy kcal

Back to the top!



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Vegetarian Protein Sources / Vegetarian Calcium Sources / Vegetarian Iron Sources / Vegetarian Fiber Sources
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