When people think of calcium, dairy products like milk and cheese often come to mind. However, vegan foods are high in calcium too, offering a plant-based way to meet your daily needs. Calcium is essential for strong bones, teeth, muscle function, and nerve signaling. If you’re following a vegan diet, here are 10 excellent calcium-rich foods to include in your meals.
1. Chia Seeds
Chia seeds are a powerhouse of nutrients, including calcium. Just two tablespoons provide about 179 mg of calcium—nearly 18% of your daily requirement. They’re also rich in omega-3s and fiber. Add them to smoothies, oatmeal, or make chia pudding.
2. Almonds
Almonds are not only a great source of healthy fats but also calcium. A quarter-cup (about 35 grams) contains around 96 mg of calcium. Enjoy them as a snack, in almond butter, or sprinkled over salads.
3. Tofu (Calcium-Set)
Tofu made with calcium sulfate is an excellent calcium source. A ½-cup serving can provide up to 430 mg—almost 43% of your daily needs. Use it in stir-fries, scrambles, or grilled dishes.
4. Fortified Plant Milks
Many plant-based milks (almond, soy, oat) are fortified with calcium, often matching or exceeding cow’s milk. One cup typically offers 300-400 mg of calcium. Use them in cereals, coffee, or smoothies.
5. Kale
Dark leafy greens like kale are naturally rich in calcium. One cup of cooked kale provides about 177 mg. Add it to soups, salads, or make crispy kale chips for a nutritious snack.
6. Sesame Seeds
Just one tablespoon of sesame seeds contains around 88 mg of calcium. Tahini (sesame seed paste) is another great option—use it in dressings, hummus, or sauces.
7. White Beans
White beans, including navy and cannellini beans, are packed with calcium. A ½-cup serving offers about 70 mg. Add them to stews, salads, or blend them into creamy dips.
8. Figs (Dried)
Dried figs are a sweet and chewy calcium source. Five dried figs provide around 135 mg. Enjoy them as a snack, in oatmeal, or paired with nut butter.
9. Edamame
Young soybeans (edamame) are rich in protein and calcium. A ½-cup serving contains about 49 mg. Steam them as a snack or toss them into stir-fries and salads.
10. Oranges
One large orange contains approximately 74 mg of calcium. Oranges also provide vitamin C, which aids calcium absorption. Enjoy them fresh or as juice (fortified varieties offer even more calcium).
Final Thoughts
You don’t need dairy to get enough calcium—vegan foods are high in calcium and can easily meet your nutritional needs. By incorporating these plant-based options into your diet, you can support bone health while enjoying delicious and varied meals.
Which of these calcium-rich vegan foods is your favorite? Share in the comments!
Also Read: 10 Vegan Foods High in Iron for a Healthy Diet
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