which plant food is a good source of calcium?

The plant foods best known as good sources of calcium include leafy greens, legumes, nuts and seeds, and calcium‑set soy products. Common examples are kale, collard greens, tofu made with calcium sulfate, fortified plant milks, almonds, chia seeds, sesame/tahini, white beans, and broccoli. Many of these also provide fiber and other minerals that support overall bone health.

Quick Scoop

• Leafy greens such as kale, collard greens, bok choy, and rocket (arugula) provide notable calcium per 100 g, often in the 100–230 mg range for the higher-calcium varieties. Their calcium is generally well absorbed compared with greens high in oxalates like spinach.

• Soy foods like tofu (when set with calcium sulfate), tempeh, edamame, and calcium-fortified soy milk can rival or even exceed dairy milk for calcium per serving, often around 120–200 mg or more per cup or 100 g.

• Nuts and seeds , especially almonds, chia seeds, and sesame seeds (or tahini), are dense sources, with unhulled sesame and chia listed around 600–1,000 mg calcium per 100 g in detailed plant-calcium tables. These foods are energy-dense, so smaller daily portions still contribute meaningfully.

• Legumes and other vegetables such as white beans, chickpeas, black‑eyed peas, and broccoli offer moderate calcium, often 40–160 mg per 100 g, and can help you meet daily needs when eaten regularly.

If you only remember a few options, focusing on tofu , fortified plant milks, tahini/sesame, almonds, chia seeds, and sturdy leafy greens like kale or collards will give you some of the most reliable plant calcium sources in everyday meals.

Information gathered from public forums or data available on the internet and portrayed here.