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!

vegan sources for calcium

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:
25 Vegan Sources for Protein
12 Top Vegan Iron Sources
16 Protein-Packed Vegan Breakfast Recipes

520 comments

caroline lord
caroline l13 days ago

thank you

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Jack W
Jack W13 days ago

Another thing: Dairy products may be unethical and can cause health problems if consumed a lot over time but one thing they do provide a lot of is calcium. They are a good source of calcium and although you don't say they aren't exactly in this article, many in comments have. Don't resort to lies because vegans will start seeing them as fact, then when a vegan is debating an omnivore he may say something like "Milk is actually a poor source of calcium", then the omnivore will chuck some scientific study at him and the vegan will look a fool.

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Jack W
Jack W13 days ago

I notice you list how many milligrammes of calcium the foods contain and use that to show how much calcium you get from them. This is wrong. I'm sorry but many foods contain high amounts of calcium but your body struggles to absorb it. As a result many foods you list as being good for calcium aren't actually good, and ones you list as being not as good are actually better. For example: Oranges. Oranges will give you 4% of your recommended daily amount of calcium per 100 grams (which isn't great) and you feature them on your list? Whereas sesame seeds can provide LOADS more and they're closer to the bottom. I may be wrong but I think not. If I am then I'm sorry. If not then you may be causing vegans to start thinking they can just eat a couple of oranges and a portion of kale to get enough calcium. Very misleading. Don't just say "This is good" without providing a percentage of how much of the recommended daily amount of calcium it provides! You must take into account bioavailability. Plants tend to have poor bioavailability of calcium. I am vegan and I recognize this. It is harder to get calcium. Pretending otherwise and making out like it is super easy isn't good for the vegan cause in the long term. Many vegans will end up with the deficiencies and the omnivores will point at you and say, "Look what veganism does to you, so unhealthy!" and this will deter people from veganism. We must do it properly and set a good example, showing people than when veganism is d

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mac C
mac Cabout a month ago

Seems I eat a lot of what is listed. Good article. Thank you!

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Leanne K
Leanne Kabout a month ago

Amazing that kale provides calcium

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Leanne K
Leanne Kabout a month ago

Really good to know, thankyou

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Brad H
Brad Habout a month ago

thanks

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Christine J
Christine J7 months ago

The calcium issue is the dairy industry's greatest marketing success, despite being completely untrue.

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Melania P
Melania Padilla7 months ago

Thank you!

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Janet B
Janet B7 months ago

Thanks

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