The RDA recommendations for calcium are 1,000 mg for most adults, and folks over 70 years of age need 1,200 mg and children 1,300 mg.
The list of plant based whole foods that provide calcium come from several groups:
Bok Choy is the rock star in the leafy greens, with 150 mg in a 2 cup portion.
Kale contains more calcium per calorie than cow’s milk does, 101 mg per chopped one cup. A cup of milk has 103 calories, a cup of kale 33 calories.
Almonds are the best nut source of calcium, and makes a great nut milk. 470 mg in 1 cup
Sesame seeds yield 80 mg in one tablespoon.
Chia seeds give 180 mg of calcium in 1 oz.
Tofu, in 4 oz. you get 700 mg.
Soymilk is often fortified and will have the calcium level printed on the label.
Broccoli, in 2 cups of raw, give us 90 mg.
In the bean department, white beans give us 179 mg in a cup.
Rhubarb has 87 mg in one cup.
Amaranth has 116 mg in one cup.
Edamame, young soybeans, yield 155 gm in one cup.