It’s no secret that calcium is one of the most important minerals that your body needs to build healthy bones and teeth. And it’s also no secret that dairy products are rich in calcium. However, that doesn’t mean that there aren’t any plant-based sources of calcium out there. In fact, getting your calcium needs met on a vegan diet is much easier than you may think! So many delicious vegan foods have an abundance of calcium in them. Here are just some of our top choices for anyone searching for plant-based sources of calcium.
Leafy Greens
One of the best sources of calcium in plants is found in leafy greens. This essential mineral is highly concentrated in broccoli, spinach, cabbage, collard greens, and other vegetables. Which makes them excellent additions to salads, smoothies, and stir-fries. In fact, cooked collard greens have a whopping 266 milligrams of calcium per cup or roughly 26% of the daily recommended amount!
Fortified Foods
To help you meet your nutritional needs, many plant-based drinks, cereals, and kinds of milk have calcium added. Often fortified with 300 to 500 mg of calcium per cup, soymilk, almond milk, and rice milk are similar to dairy milk in terms of calcium content. Search for brands that are particularly labeled as “calcium-fortified” to guarantee you’re getting the amount you need to keep your bones and teeth healthy.
Seeds and Nuts
Nuts and seeds are a great source of calcium if you’re searching for a crunchy snack. In addition to being rich in protein and healthy fats, almonds, chia seeds, and sesame seeds are all excellent suppliers of this crucial mineral. For a tasty and nutrient-dense boost, sprinkle them on top of salads or porridge or chew on them by themselves.
Tofu and Tempeh
Together with other nutrients like protein and iron, soy products like tofu and tempeh are amazing sources of calcium as well. Tofu has about 250 milligrams of calcium per half cup, while tempeh has about 100 milligrams of calcium. They can also be used in a wide range of meals, from stir-fries to sandwiches, making them incredibly versatile.
Beans and Lentils
Lentils and beans are great sources of protein, fiber, and calcium. While cooked lentils only include about 38 milligrams of calcium per cup, cooked white beans have roughly 160 milligrams. Another amazing bonus — they can make you feel full for hours because they are also filling.
Dried Fruits
In addition to being yummy, dried fruits like figs and apricots are also a fantastic source of calcium. Whereas a cup of dried apricots only has about 70 milligrams of calcium, a cup of dried figs has about 300 milligrams. They’re also a fantastic source of fiber, making them a nutritious and practical snack choice.
Seaweed
Together with other crucial elements like iodine and magnesium, seaweed is an incredible plant-based source of calcium. The amount of calcium found in one sheet of nori, the type of seaweed used to make sushi, is roughly 120 milligrams, or about 12% of the daily required amount. Also, it is extremely versatile and can be incorporated into a wide range of meals, including soups and salads, making it one of our favorite plant-based sources of calcium.
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