The 20 Best Vegan Sources of Calcium
This lineup of fortified and whole-food options helps maintain healthy bones on a plant-based diet.
Calcium is essential for bone health, muscle function, nerve transmission, and many vital bodily processes. While dairy is a well-known source, a wide variety of vegan foods also provide ample calcium. With the right choices, a plant-based diet can easily meet your daily calcium needs.
Why Do You Need Calcium?
Calcium is the most abundant mineral in the body. Around 99% of your calcium is stored in bones and teeth, where it’s responsible for their strength and structure. The remaining 1% supports vascular contraction, muscle movement, nerve messaging, and hormone secretion.
Adults typically require 1,000 mg of calcium per day, though needs increase for teens, postmenopausal women, and older adults.
Getting Sufficient Calcium on a Vegan Diet
It is entirely possible to meet your calcium requirements without dairy. The key is to know which plant foods are highest in calcium and how to maximize absorption.
- Eat a variety of calcium-rich foods throughout the day.
- Choose fortified products when possible.
- Be aware of factors that can reduce absorption, such as excessive intake of oxalates or phytates (see below).
The 20 Highest Calcium Vegan Foods
Below is an in-depth guide to the very best sources of calcium for vegans, including serving sizes and tips for maximizing nutritional value.
1. Fortified Plant Milks
Fortified soy, almond, oat, and rice milks consistently provide between 240–400 mg of calcium per cup. Always check the nutrition label, as organic and some unfortified types may be much lower.
- Fortified soy milk: ~240 mg per cup
- Fortified almond milk: ~240 mg per cup
- Fortified oat milk: ~240 mg per cup
Best uses: Pour on cereal, use in smoothies, coffee, or baking.
2. Fortified Plant Yogurts
Many vegan yogurts made from soy, coconut, or almond are calcium-fortified, supplying similar amounts as cow’s milk yogurt.
- Calcium-fortified plant yogurt: ~150 mg per 125g serving
Look for products with added vitamin D for better absorption.
3. Tofu Set with Calcium
Certain types of tofu are coagulated with calcium sulfate (calcium-set tofu) and can provide an impressive calcium hit.
- Firm tofu (ca-set): up to 544 mg per 170g (≈½ block)
Check the ingredients for “calcium sulfate” or “E516” on the packaging.
4. Tempeh
This fermented soybean product is a versatile vegan protein source and also packs a moderate calcium punch.
- Tempeh: ~120 mg per 100g
5. Edamame & Soybeans
- Cooked soybeans: ~175 mg per cup (edamame slightly less)
- Dry roasted soybeans: ~130 mg per cup
What others are reading
Add edamame to salads or enjoy as a high-protein snack.
6. White Beans (Navy, Cannellini)
- Cooked white beans: ~126 mg per cup
- Other beans: calcium content varies (chickpeas, black beans, and lentils provide less)
Great in soups, salads, or mashed on toast.
7. Chickpeas
- Canned or cooked chickpeas: ~80–100 mg per cup
Pair with tahini for extra calcium (see below).
8. Chia Seeds
- Chia seeds: ~179 mg per 2 tbsp (≈28g)
Rich in omega-3s, chia seeds are easy to sprinkle on oatmeal, yogurt, or blend into smoothies.
9. Sesame Seeds & Tahini
- Sesame seeds (unhulled): ~148 mg per tablespoon
- Unhulled tahini: ~116–156 mg per tablespoon
Tahini (sesame seed paste) is perfect for salad dressings and dips.
10. Almonds
- Whole almonds: ~76 mg per 30g (small handful)
- Almond butter: similar calcium, but read the nutrition label to confirm
Note that almonds are calorie-dense; enjoy moderate portions daily.
11. Figs (Dried)
- Dried figs: ~120 mg per 8 figs (about 80g)
Figs are a tasty way to boost both calcium and fiber intake.
12. Oranges & Orange Juice (Fortified)
- One medium orange: ~60 mg calcium
- Calcium-fortified orange juice: ~350 mg per cup
For the highest benefit, choose juices fortified with “calcium citrate malate,” which is well-absorbed.
13. Okra
- Cooked okra: ~96 mg per 80g serving
Okra can be added to stews, curries, or oven-roasted for a crunchy snack.
14. Kale
- Cooked kale: ~120–179 mg per cup
Kale is highly bioavailable (the calcium is well-absorbed), making it an excellent vegan source.
15. Bok Choy (Pak Choi)
- Cooked bok choy: ~74–130 mg per cup
This leafy green cooks quickly and is delicious in stir-fries.
16. Mustard & Turnip Greens
- Cooked mustard greens: ~94 mg per 80g serving
- Cooked turnip greens: ~110 mg per 80g serving
Other good options include spring greens, collard greens, and Swiss chard.
17. Broccoli
- Raw broccoli: ~35 mg per cup
- Cooked broccoli: ~76 mg per cup
While not the highest in calcium, broccoli is also rich in vitamin C and fiber.
18. Amaranth Grain / Quinoa
- Cooked amaranth: ~116 mg per cup
- Quinoa: ~30–40 mg per cup
Whole grains like amaranth provide a useful calcium boost compared with more processed grains.
19. Blackstrap Molasses
- Blackstrap molasses: ~200 mg per tablespoon
This thick syrup sweetener can be added to oatmeal or smoothies, offering calcium plus iron and potassium.
20. Sunflower and Pumpkin Seeds
- Pumpkin seeds: ~46 mg per 30g (about a small handful)
- Sunflower seeds: similar calcium, and a good snack choice
Tips to Maximize Calcium Absorption
- Spread intake: Divide your calcium-rich foods over at least two meals.
- Limit excess oxalates: Certain greens (e.g., spinach, beet greens) contain oxalates, which bind calcium and reduce absorption. Eat a variety, including low-oxalate greens like kale and bok choy.
- Get enough vitamin D: Vitamin D is required for calcium absorption. If you have low sunlight exposure, consider a supplement or choose fortified foods.
- Reduce excess sodium: Too much salt increases urinary calcium loss.
- Moderate caffeine: High caffeine consumption may slightly reduce calcium retention but is unlikely to be a problem for most people.
Sample Table: Calcium Content of Top Vegan Foods
| Food | Serving Size | Calcium (mg) |
|---|---|---|
| Fortified soy milk | 1 cup (240ml) | 240 |
| Calcium-set tofu | 170g (½ block) | 544 |
| Kale (cooked) | 1 cup | 179 |
| Chia seeds | 2 tbsp (28g) | 179 |
| Tahini (unhulled) | 1 tbsp | 156 |
| Almonds | 30g | 76 |
| Blackstrap molasses | 1 tbsp | 200 |
| Dried figs | 8 (80g) | 120 |
| Bok choy (cooked) | 1 cup | 130 |
| White beans (cooked) | 1 cup | 126 |
Frequently Asked Questions (FAQs)
Q: Which vegan foods have the highest calcium content?
A: Calcium-set tofu, fortified plant milks, chia seeds, cooked kale, tahini, and blackstrap molasses are among the richest vegan sources of calcium.
Q: Is plant-based calcium as good as dairy calcium?
A: Yes—when you choose highly bioavailable sources (such as fortified milks, calcium-set tofu, and low-oxalate greens), plant calcium is well-absorbed and effective. Fortification brings plant foods in line with dairy content.
Q: What blocks calcium absorption in vegan foods?
A: Compounds called oxalates (found in spinach, beet greens, and Swiss chard) and phytates (in beans and some grains) can reduce absorption. Eating a variety of foods and cooking techniques to lower oxalate content can help maximize calcium uptake.
Q: How can I ensure I get enough calcium on a vegan diet?
A: Include at least a few servings daily from top calcium-rich vegan foods (e.g., tofu, fortified milks, seeds, leafy greens), eat a varied diet, and pay attention to vitamin D intake and bone-strengthening exercise.
Q: Should vegans take a calcium supplement?
A: Most people can meet their needs through diet. If you struggle to consume enough calcium-rich foods, consult your healthcare provider about possible supplementation.
Key Takeaways for Vegans
- Include fortified foods: Plant milks and yogurts offer the easiest way to boost calcium.
- Prioritize calcium-set tofu and leafy greens like kale and bok choy for bioavailable sources.
- Don’t rely on one food—combine a variety of seeds, nuts, legumes, grains, and fortified options for complete coverage.
- Balance micronutrients: Complement calcium with vitamin D and exercise habits for optimal bone health.
With planning and variety, your vegan diet can keep your bones and body strong—for life.
References
- https://www.bbcgoodfood.com/health/special-diets/best-vegan-calcium-sources
- https://www.webmd.com/diet/foods-high-in-calcium
- 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.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
- https://www.vegansociety.com/resources/nutrition-and-health/nutrients/calcium
- https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/
- https://begoodorganics.com/top-75-sources-of-plant-based-calcium/
- https://www.health.harvard.edu/nutrition/calcium-rich-foods-how-to-boost-your-intake-of-this-important-mineral
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