Calcium is essential for strong bones, muscle function, and nerve signaling. While dairy is often associated with calcium, many plant-based sources provide just as much—or even more! Here are the top 10 vegan sources of calcium to keep your bones healthy.
1️⃣ Fortified Plant-Based Milks 🥛
✅ Almond milk, soy milk, oat milk, rice milk
💡 Why?
🔹 Often fortified with calcium (similar to or more than cow’s milk)
🔹 Also provides vitamin D and B12 (if fortified)
🔹 Great for smoothies, cereals, and coffee
📌 Calcium content: ~300-450 mg per cup (fortified)
2️⃣ Tofu (Calcium-Set) 🍽️
✅ Firm and extra-firm tofu (check label for “calcium sulfate”)
💡 Why?
🔹 High in calcium, protein, and iron
🔹 Great for bone and muscle health
🔹 Versatile for stir-fries, scrambles, and grilling
📌 Calcium content: ~350-600 mg per ½ cup
3️⃣ Chia Seeds 🌱
✅ Tiny but nutrient-dense!
💡 Why?
🔹 Packed with calcium, fiber, and omega-3s
🔹 Supports bone health and digestion
🔹 Expands in liquid, great for pudding, smoothies, and oatmeal
📌 Calcium content: ~180 mg per 2 tablespoons
4️⃣ Sesame Seeds & Tahini 🥄
✅ Whole sesame seeds, tahini (sesame seed paste)
💡 Why?
🔹 High in calcium, magnesium, and healthy fats
🔹 Good for bone strength and heart health
🔹 Delicious in hummus, dressings, and spreads
📌 Calcium content: ~130 mg per tablespoon of tahini
5️⃣ Leafy Greens 🥬
✅ Kale, collard greens, bok choy, mustard greens
💡 Why?
🔹 High in calcium, vitamin K, and antioxidants
🔹 Supports bone strength and overall health
🔹 Low in oxalates, so the calcium is well-absorbed
📌 Calcium content:
🔹 Kale – ~100 mg per cup (cooked)
🔹 Collard greens – ~268 mg per cup (cooked)
6️⃣ Almonds & Almond Butter 🥜
✅ Whole almonds, almond butter
💡 Why?
🔹 Provides calcium, healthy fats, and vitamin E
🔹 Supports bone health and brain function
🔹 Easy to snack on or use in spreads
📌 Calcium content: ~75 mg per ¼ cup of almonds
7️⃣ White Beans & Other Legumes 🫘
✅ White beans, navy beans, chickpeas
💡 Why?
🔹 Great plant-based calcium source
🔹 High in fiber, protein, and iron
🔹 Helps with digestion and muscle recovery
📌 Calcium content: ~120-160 mg per cup (cooked)
8️⃣ Oranges & Orange Juice 🍊
✅ Fresh oranges, calcium-fortified orange juice
💡 Why?
🔹 Vitamin C helps calcium absorption
🔹 Supports bone and immune health
🔹 Refreshing and great in smoothies
📌 Calcium content:
🔹 Orange – ~60 mg per medium orange
🔹 Fortified OJ – ~300 mg per cup
9️⃣ Figs (Dried or Fresh) 🍑
✅ Sweet and naturally rich in minerals
💡 Why?
🔹 Great source of calcium, fiber, and antioxidants
🔹 Supports bone density and digestion
🔹 Delicious as a snack or topping
📌 Calcium content: ~160 mg per 5 dried figs
🔟 Seaweed (Wakame & Nori) 🌊
✅ Wakame, nori (used in sushi)
💡 Why?
🔹 Rich in calcium, iodine, and minerals
🔹 Supports thyroid function and bone health
🔹 Adds a savory umami flavor to dishes
📌 Calcium content: ~125 mg per cup (wakame)
Final Thoughts 🥗💪
There are plenty of plant-based sources of calcium that can help you maintain strong bones, muscles, and overall health. By including a variety of these foods in your diet, you can meet your daily calcium needs—without dairy!
Would you like calcium-rich meal ideas or a vegan meal plan? Let me know! 😊
