25 Vegan Sources for Calcium

When folks find out you don’t eat dairy, after they tell you they’d die without cheese they often will ask how you get enough calcium in your diet without milk products. The dairy industry has done a great job marketing milk as the best way to build healthy bones, but you can actually get calcium from all sorts of plant-based sources, and they’re often better for your bones than dairy products!

We need between 1000 and 1200 milligrams of calcium per day for healthy bones, and it’s not just vegans who need to plan carefully to get enough calcium each day. Over 75 percent of Americans are deficient in calcium, so plenty of omnivores aren’t getting enough, either. No matter what your diet, you just need to make sure to include two or three servings of calcium-rich foods and/or calcium-fortified foods in each meal, and you’ll be able to hit that target for bone health.

Unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health. Next time someone asks you where you get your calcium, you can tell them it comes from some of the 25 vegan sources below!

 

25 Vegan Sources for Calcium

1. Kale (1 cup contains 180 mg)

2. Collard Greens (1 cup contains over 350 mg)

3. Blackstrap Molasses (2 tablespoons contains 400 mg)

4. Tempeh (1 cup contains 215 mg)

5. Turnip Greens (1 cup contains 250 mg)

6. Fortified non-dairy milk (1 cup contains 200-300 mg)

7. Hemp milk (1 cup contains 460 mg)

8. Fortified orange juice (1 cup contains 300 mg)

9. Tahini (2 tablespoons contains 130 mg)

10. Almond butter (2 tablespoons contains 85 mg)

11. Great northern beans (1 cup contains 120 mg)

12. Soybeans (1 cup contains 175 mg)

13. Broccoli (1 cup contains 95 mg)

14. Raw fennel (1 medium bulb contains 115 mg)

15. Blackberries (1 cup contains 40 mg)

16. Black Currants (1 cup contains 62 mg)

17. Oranges (1 orange contains between 50 and 60 mg)

18. Dried apricots (1/2 cup contains 35 mg)

19. Figs (1/2 cup contains 120 mg)

20. Dates (1/2 cup contains 35 mg)

21. Artichoke (1 medium artichoke contains 55 mg)

22. Roasted sesame seeds (1 oz. contains 35 mg)

23. Adzuki beans (1 cup contains 65 mg)

24. Navy beans (1 cup contains 125 mg)

25. Amaranth (1 cup contains 275 mg)

Sources:

Related:
5 Sources for Meat-Free Protein
12 Top Vegan Iron Sources
6 Nutrients Every Vegetarian Needs

276 comments

William C.
William C.16 hours ago

Thank you.

New G.
New G.17 hours ago

Thanks.

Jo SICK S.
Jo S.14 days ago

Thanks Becky.

Nina S.
Nina S.15 days ago

tyfs

Hadley R.
Hadley R.16 days ago

Thanks

Gousti Fruit
Gousti Fruit3 months ago

The dairy industry has done such a great job that even this article forgets to mention that the 1000-1200mg recommendation is *way* overestimated and that the countries who consume the most milk and dairy products have the highest numbers of fractures and osteoporosis.

Elena Poensgen
Elena Poensgen3 months ago

Thank you

Fi T.
Fi T.3 months ago

Nothing to miss

Max Hickson
Max Hickson5 months ago

I'm going back to veganism... I felt so bad when I wasn't living that lifestyle / philosophy: physically as well as mentally. I'm vegetarian at the moment and I don't drink animal milks... I hate it when people call me horrible names just for living compassionately.. Like we're the monsters? 8 billion animals are slaughtered in my country a year... And I live in a small country! If factory farms had glass walls, the whole world would change over night. Great article, I need to start eating more calcium fortified tofu!

Naomi Dreyer
Naomi Dreyer6 months ago

Great article. Oranges having calcium is new for me.
From the Baha’I Faith writings:
"As humanity progresses, meat will be used less and less, ……. When mankind is more fully developed, the eating of meat will gradually cease."
"The food of the future will be fruit and grains. The time will come when meat will no longer be eaten ... our natural food is that which grows out of the ground. The people will gradually develop up to the condition of this natural food." www.bahai.org