Sources of Calcium in a Vegetarian Diet

Generally, it’s a good idea for adult vegetarians, particularly vegans, to try to include two or more servings of calcium-rich foods in their diets each day. Teens and young adults should get an extra serving.

Keep in mind that your calcium requirement depends largely on your protein intake and that the recommended ratio of calcium to protein is 16:1. Although you’ll have to determine your own protein intake to know how much calcium you need, the following table can give you some numbers for comparison.

Calcium Found in Vegetarian Foods
Food Calcium Content (milligrams)
1 cup skim milk 350
1 ounce mozzarella cheese (part skim) 183
1 cup nonfat yogurt (plain) 274
1 tablespoon almond butter 43
1 tablespoon blackstrap molasses 172
1 cup cooked bok choy 160
1 cup cooked broccoli 70
1 cup cooked collard greens 360
1/2 cup dried figs 143
1 cup canned garbanzo beans 77
1 cup cooked kale 180
1 cup canned kidney beans 69
1 cup cooked lentils 38
1 cup cooked mustard greens 104
1 cup canned navy beans 123
1 medium orange 61
1 cup canned pinto beans 103
1 cup fortified soymilk 200
1 cup calcium-fortified orange juice 300
1/2 cup firm tofu (processed with calcium sulfate) 861
1 cup cooked turnip greens 197
2 slices whole wheat bread 40
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