The 20 Best Vegan Foods High in Calcium
Boost your bone health and overall wellness with these top calcium-rich plant-based foods—100% vegan, no dairy required.
Calcium is one of the essential minerals for bone health, muscle function, nerve transmission, and many cellular processes. Although dairy is commonly thought of as the main source, a wide range of vegan foods can deliver plenty of this bone-building nutrient—no milk, cheese, or yogurt required! If you follow a plant-based or dairy-free lifestyle, this comprehensive guide highlights the top 20 vegan foods highest in calcium and explains how to include them in your everyday diet.
Why Vegan Calcium Matters
Maintaining adequate calcium intake is crucial at every life stage. The Recommended Dietary Allowance (RDA) for adults is 1,000–1,300 mg per day, depending on age and gender. While dairy is a well-known source, vegan diets can meet or exceed the requirement with careful food choices, especially by including fortified foods, legumes, leafy greens, nuts, and seeds .
20 Best Vegan Sources of Calcium
Each food below is packed with calcium, along with other valuable vitamins and minerals. Discover serving ideas and how much calcium you can get from each.
1. Fortified Plant Milks
Most unsweetened, fortified plant milks—such as almond, soy, oat, and coconut—deliver a calcium content similar to cow’s milk, typically 240 mg per 200 ml serving. Choose brands that specifically state ‘calcium-fortified’ on the label .
- Fortified almond milk: 240 mg/200ml
- Fortified soy milk: 240 mg/200ml
- Fortified oat milk: 240 mg/200ml
- Fortified coconut milk: 240 mg/200ml
Tip: Give the carton a shake before serving—calcium can settle at the bottom.
2. Calcium-Set Tofu
Firm tofu made with calcium sulfate provides up to 544 mg per 170g serving, making it one of the richest vegan calcium sources . Check ingredient labels for ‘calcium sulfate’ or ‘calcium chloride.’
- Marinate and stir-fry cubes for salads, bowls, or stir-fries.
- Crumble into scrambles, sandwiches, or wraps.
3. Tempeh & Natto
These fermented soybean foods offer plant calcium and additional nutritional benefits:
- Tempeh: 111 mg per 100g
- Natto: 217 mg per 100g
Both are protein-rich and easy to add to salads, bowls, or stir-fries .
4. Plant-Based Yogurts
Like plant milks, fortified vegan yogurts (soy- or coconut-based) usually provide 150 mg per 125g serving . Enjoy with fruit, granola, or blended into smoothies.
5. Chia Seeds
Just two tablespoons (about 28g) deliver an impressive 179 mg of calcium—around 18% of the RDA . Chia seeds are also high in fiber and omega-3 fatty acids.
- Sprinkle on oatmeal, salads, or mix into plant-based yogurt.
- Use in chia puddings or as an egg replacer in baking.
6. Almonds
One-quarter cup (about 30g) of almonds provides 96 mg of calcium . They also deliver healthy fats and protein.
- Snack on almonds raw or roasted.
- Add almond butter to toast or smoothies for a creamy boost.
What others are reading
7. Brazil Nuts
One serving (30g) offers around 56 mg of calcium, as well as selenium, magnesium, and healthy fats .
8. White Beans & Navy Beans
Beans and lentils are not just for protein and fiber. A one-cup serving of white beans delivers 131 mg of calcium, while navy beans offer around 126 mg per cup .
- Add to soups and stews for hearty and calcium-rich meals.
- Blend into dips or mash as a toast topping.
| Bean Type | Calcium per Cup (cooked) |
|---|---|
| White beans | 131 mg |
| Navy beans | 126 mg |
| Black beans | 84 mg |
| Chickpeas | 80 mg |
| Lentils | 38 mg |
9. Chickpeas, Kidney Beans & Lentils
Chickpeas (garbanzo beans) and kidney beans contribute calcium along with iron and B vitamins, while lentils offer a moderate amount :
- Chickpeas: 80 mg per cup
- Kidney beans: 50 mg per cup
- Lentils: 38 mg per cup
10. Sesame Seeds & Tahini
Sesame seeds are exceptionally rich in calcium: one tablespoon of unhulled seeds provides 88 mg. Similarly, tahini—a paste made from sesame seeds—delivers significant calcium .
- Top salads or grains with sesame seeds for crunch.
- Use tahini in dressings, hummus, or sauces.
11. Sunflower Seeds
A quarter cup contains about 20 mg of calcium, and sunflower butter can be used like nut butter for a calcium and vitamin E boost .
12. Figs (Dried & Fresh)
Four dried figs provide around 52 mg of calcium . Figs also contain fiber and antioxidants.
- Chop dried figs into porridge or cereal.
- Snack on fresh figs or add to salads for a sweet twist.
13. Dark Leafy Greens
Green leafy vegetables can be solid calcium sources, but absorption varies with the plant’s oxalate content :
- Spinach: 128 mg per 80g (cooked), but low absorption due to oxalates
- Kale: 120 mg per 80g, with high calcium bioavailability
- Turnip greens: 110 mg per 80g
- Mustard greens: 94 mg per 80g
- Pak choi: 74 mg per 80g
14. Broccoli & Broccoli Rabe
One cup of cooked broccoli provides about 62 mg of calcium with decent absorption . Broccoli rabe (rapini) offers even more, at 100 mg per serving.
- Lightly steam or roast for maximum nutrient retention.
15. Okra
Cooked okra (80g) offers 96 mg of calcium .
- Slice into stir-fries or stew with tomatoes and spices.
16. Oranges
One medium orange provides about 65 mg of calcium, plus vitamin C for enhanced absorption . Use orange slices in salads or enjoy as a snack.
17. Blackstrap Molasses
One tablespoon of blackstrap molasses delivers up to 200 mg of calcium . Use as a natural sweetener for oatmeal, smoothies, or healthy baking.
18. Seaweed (Wakame, Hijiki)
Certain edible seaweeds, especially wakame and hijiki, are notable calcium sources—though moderation is key due to iodine content.
- Wakame: up to 150 mg per serving
- Hijiki: even higher, but monitor for heavy metals
19. Amaranth & Quinoa
Pseudograins such as amaranth and quinoa provide protein, fiber, and up to 116 mg of calcium per cooked cup.
20. Fortified Cereals & Bars
Check labels for calcium-fortified cereals, granolas, and snack bars. Some brands offer up to 300–400 mg per serving. Pair with fortified plant milk for a double calcium hit.
How to Maximize Absorption of Vegan Calcium Foods
- Pair with Vitamin D: This vitamin is essential for calcium absorption. Try to get regular sunlight, choose fortified foods, or take a D2/D3 supplement if needed.
- Limit oxalates and phytates: Some greens (like spinach) are high in oxalates, which bind calcium. Instead, focus on low-oxalate greens like kale and bok choy .
- Avoid excess sodium and caffeine: Both can increase calcium loss in urine. Moderation is best for bone health.
- Space out supplements if used: The body absorbs small doses best; don’t exceed 500 mg per dose.
Calcium in Vegan Diets: Tips and FAQs
Tips for Getting Enough Calcium as a Vegan
- Include at least one calcium-rich food at each meal.
- Read food labels for fortification and serving size.
- Use a food tracker to monitor daily intake, aiming for 1,000–1,300 mg per day.
- If you struggle to meet needs with food alone, consult your healthcare provider about a vegan calcium supplement.
Frequently Asked Questions (FAQ)
Q: Why is calcium important for vegan diets?
A: Calcium is crucial for strong bones, muscle contraction, hormone secretion, and nerve signaling. Since vegans avoid dairy, they must rely on plant-based foods and fortified products to meet daily requirements.
Q: What are the signs of calcium deficiency?
A: Early symptoms include muscle cramps, brittle nails, and tingling in the fingers. Chronically low calcium can lead to bone loss (osteopenia/osteoporosis) and higher fracture risk.
Q: Can you get enough calcium on a vegan diet without supplements?
A: Yes, with a balanced approach including a variety of plant-based calcium sources and fortified foods, many vegans easily reach recommended levels without supplements. However, some individuals at higher risk (postmenopausal women, older adults) may need supplements—discuss with your doctor or dietitian.
Q: Which vegetables are best for calcium absorption?
A: Low-oxalate greens such as kale, bok choy, broccoli, and turnip greens provide highly absorbable calcium compared to spinach or Swiss chard, which are rich in oxalates that inhibit absorption.
Q: Are plant milks always high in calcium?
A: Only if labeled ‘fortified.’ Organic or artisan brands may contain minimal calcium, so always check the label and prefer those with added calcium carbonate or a similar fortificant.
Summary Table: Top Vegan Calcium Foods
| Food | Serving | Calcium Content (mg) |
|---|---|---|
| Fortified Plant Milk | 200 ml | 240 |
| Firm Calcium-Set Tofu | 170 g | 544 |
| Tempeh | 100 g | 111 |
| Plant Yogurt (fortified) | 125 g | 150 |
| Chia Seeds | 2 tbsp (28 g) | 179 |
| Almonds | 30 g | 96 |
| White Beans | 1 cup | 131 |
| Kale | 80 g (cooked) | 120 |
| Blackstrap Molasses | 1 tbsp | 200 |
| Sesame Seeds | 1 tbsp | 88 |
Conclusion
Vegans can enjoy strong bones and optimal health by including a variety of the top 20 plant-based calcium foods in daily meals. Remember to focus on both food variety and absorption strategies, and don’t hesitate to consult with a dietitian for personalized advice.
References
- https://www.healthline.com/nutrition/vegan-calcium-sources
- https://www.bbcgoodfood.com/health/special-diets/best-vegan-calcium-sources
- https://www.medicalnewstoday.com/articles/322585
- https://member.dietitiansaustralia.org.au/Common/Uploaded%20files/DAA/Resource_Library/2020/VF_Calcium_and_Vegan_Diets.pdf
- https://www.vegansociety.com/resources/nutrition-and-health/nutrients/calcium
- https://www.health.harvard.edu/nutrition/calcium-rich-foods-how-to-boost-your-intake-of-this-important-mineral
- https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
- https://veganhealth.org/calcium-part-2/
Similar Articles
Read full bio of Sneha Tete
