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25 Vegan Sources for Calcium

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When folks nd out you dont eat dairy, after they tell you theyd 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 theyre often
better for your bones than dairy products!
We need between 1000 and 1200 milligrams of calcium per day for healthy bones, and its
not just vegans who need to plan carefully to get enough calcium each day. Over 75
percent of Americans are decient in calcium, so plenty of omnivores arent 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-fortied foods in each meal, and
youll 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!

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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)

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5. Turnip Greens (1 cup contains 250 mg)

6. Fortied non-dairy milk (1 cup contains 200-300 mg)
7. Hemp milk (1 cup contains 460 mg)
8. Fortied 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:
Veg Paradise
VRG
Related:
5 Sources for Meat-Free Protein
12 Top Vegan Iron Sources
6 Nutrients Every Vegetarian Needs

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279 comments

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Deborah S.
Thank you

3 days ago

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Fi T. 6 days ago
More reasons to love our Mother Nature
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Sherry Kohn 12 days ago

Many thanks to you !
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William C. 26 days ago

Thank you.
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New G. 26 days ago

Thanks.
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Jo S. about a month ago

Thanks Becky.
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Nina S.
tyfs
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about a month ago

Hadley R.
Thanks

about a month ago

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Gousti Fruit 4 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.
SEND

Elena Poensgen
Thank you

4 months ago

SEND

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