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Tofu and Other Sources of Calcium

Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist so that vegans eating varied diets that contain these foods need not be concerned about getting adequate calcium. Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra 1. Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. Table 1 shows the amount of calcium in selected foods. When you realize that there is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth.

Table 1: Calcium Content of Selected Vegan Foods



Calcium (mg)

Tofu, processed with

calcium sulfate* 4 ounces 420

Blackstrap molasses 2 Tbsp 400

Collard greens, cooked 1 cup 357

Calcium-fortified orange juice 8 ounces 300

Soy or ricemilk, commercial,

calcium-fortified, plain 8 ounces 200-300

Commercial soy yogurt, plain 6 ounces 80-250

Turnip greens, cooked 1 cup 249

Tofu, processed with nigari* 4 ounces 80-230

Tempeh 1 cup 215

Kale, cooked 1 cup 179

Soybeans, cooked 1 cup 175

Okra, cooked 1 cup 172

Bok choy, cooked 1 cup 158

Mustard greens, cooked 1 cup 152

Tahini 2 Tbsp 128

Broccoli, cooked 1 cup 94

Almonds 1/4 cup 89

Almond butter 2 Tbsp 86

Soy milk, commercial, plain 8 ounces 80

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Originally Posted by scarlet View Post

ouch! that stinks.

calcium fortified OJ, and some brands of tofu are higher in calcium than others. plus mustard greens, collards, and fortified cereals too.
dont quote me on this, but i heard that most/all calcium enriched orange juice isnt vegan. It is filled with something. Anyone know for sure?

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Your normal intake is sufficient for recovering from your broken arm. You don't have to overstuff yourself with calcium.

But it's a good idea to question your normal intake.
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