It’s a myth that only milk provides the body with its daily requirement of calcium. We all need calcium to help bones stay strong, but if you’re a vegan or just hate dairy products, there are still plenty of resources to provide you with calcium.
Check it out:
# 2 Tbsp. blackstrap molasses– 400 mg
# 1 cup collard greens– 357mg
# 4 oz. tofu*, processed with calcium sulfate– 200-330mg
# 8 oz. calcium-fortified orange juice– 300mg
# 8 oz. soy or ricemilk*, commercial, calcium-fortified– 200-300mg
# 6 oz. commercial soy yogurt– 80-250mg
# 1 cup turnip greens, cooked– 249mg
# 4 oz. tofu*, processed with nigari– 80-230mg
# 1 cup tempeh– 215mg
# 1 cup kale, cooked– 179mg
# 1 cup soybeans, cooked– 175mg
# 1 cup okra, cooked– 172mg
# 1 cup bok choy, cooked– 158mg
# 1 cup mustard greens, cooked– 152mg
# 2 Tbsp. tahini– 128mg
# 1 cup broccoli– 94mg
# 1/4 cup almonds– 89mg
# 2 Tbsp. almond butter– 86mg
# 8 oz. soy milk*, commercial, plain– 80mg
On average it is recommended that adults take in 1000 mg of calcium daily. One 8 oz glass of milk has only 300 milligrams, and enough calories (and probably hormones) to blimp you up to look like one of the animals it came from. Not really so fabulous.
Click here to learn more about vegan calcium sources.