By: Dr. Keith Kantor

*Note 1 c. of cow’s milk contains approximately 240 mg. of calcium.  It is recommended to have 1000 milligrams of calcium per day.

Firm tofu– 4 oz. of firm tofu has equal to or more calcium then one cup of cow’s milk.  Tofu is not only rich in calcium but it also contain plant based protein and iron as well as the 9 essential amino acids.  It is also a great source of magnesium, copper, zinc and B1, making it an immune boosting food and a great supplement to any vegan diet.  The quality of tofu is very important, look for organic non GMO tofu options.

Collards, turnip, mustard greens all contain substantial amounts of calcium.   A little over one cup of collard greens contains 268 milligrams (mustard and turnip greens are only a few mg. less), which is equal to, or more than the amount of calcium in one cup of cow’s milk. Greens are a rich source of folate, calcium, dietary fiber, and vitamins E, A, K, and C.  They are also linked to reducing risk for cancer, their anti-inflammatory benefits and their ability to support the body’s natural detoxification process.  If you are trying to lose unwanted body fat greens are low in calories while dense in nutrition which fills you up without increasing risk of weight gain.

Blackstrap molasses– 1 tbsp. contains about 200 mg. of calcium.  Blackstrap molasses is the purest form of molasses loaded with key nutrients including vitamins and minerals, such as iron, calcium, magnesium, vitamin B6, and selenium. This is also a sweetener option that people can use without having a major impact on blood sugar, unlike refined sugar.

Bok Choy also known as Chinese cabbage has approximately 70 milligrams of calcium per servings making it a good source of calcium. Bok Choy also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals.  Bok Choy contains the mineral selenium. Selenium helps to detoxify some cancer-causing compounds in the body. Selenium also prevents inflammation and decreases tumor growth rates.


Broccoli contains about 70 milligrams of calcium per 1 cup serving, making it also a good source of calcium.  Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.