Calcium is an essential mineral for maintaining strong bones and teeth. While dairy products are often thought of as the primary source of calcium, vegans can also obtain this important nutrient from a variety of plant-based foods.

Here are some calcium-rich options that both vegans and non-vegans can enjoy.

1. Tofu

Tofu, made from soybeans, is an excellent source of calcium for vegans. Not only is it rich in protein, but it also contains approximately 350mg of calcium per 100g serving.

Tofu is versatile and can be used in a variety of dishes, including stir-fries, curries, and soups.

2. Leafy Green Vegetables

Dark, leafy green vegetables such as kale, collard greens, spinach, and broccoli are packed with calcium. For instance, one cup of cooked kale contains about 94mg of calcium.

These vegetables are not only nutritious but also provide a range of other vitamins and minerals essential for overall health.

3. Almond Milk

Almond milk is a popular dairy milk alternative among vegans. It is often fortified with calcium, offering similar amounts to regular cow’s milk, ranging from 200-300mg per cup.

Almond milk is a tasty addition to smoothies, cereals, and baked goods.

4. Chia Seeds

Chia seeds are tiny powerhouses of nutrition, packed with omega-3 fatty acids, fiber, and calcium. Just two tablespoons of chia seeds contain around 177mg of calcium. They can be added to smoothies, oatmeal, or used to make chia seed pudding.

5. Fortified Plant-Based Milks

Besides almond milk, various other plant-based milks like soy milk, oat milk, and rice milk are often fortified with calcium. Check the labels to ensure the milk you choose provides a high amount of calcium, usually around 300-400mg per cup.

6. Sesame Seeds

Sesame seeds are not only a tasty addition to many dishes but are also an excellent source of calcium. One tablespoon of sesame seeds contains approximately 88mg of calcium.

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You can sprinkle sesame seeds over salads, stir-fries, or use them to make homemade tahini.

7. Calcium-Set Tofu

Apart from regular tofu, there is another type called calcium-set tofu or calcium sulfate tofu. This tofu variant contains higher levels of calcium due to the addition of calcium sulfate during the manufacturing process.

It provides about 400mg of calcium per 100g serving.

8. Fortified Breakfast Cereals

Many breakfast cereals, particularly those marketed as “whole grain” or “fortified,” are an excellent source of calcium for vegans.

Check the labels and choose cereals that contain at least 10-20% of the daily recommended intake of calcium.

9. Oranges

Oranges and other citrus fruits like grapefruits and tangerines are known for their high vitamin C content, but they also provide a small amount of calcium.

One medium-sized orange provides around 52mg of calcium, making it a refreshing snack that adds to your daily calcium intake.

10. Figs

Figs are a delicious and nutritious fruit that offers around 35mg of calcium per 100g serving. They make for a great snack on their own or can be added to salads, oatmeal, or baked goods for an extra boost of calcium and natural sweetness.

Conclusion

As a vegan, it is entirely possible to meet your daily calcium needs without consuming dairy products.

Nature offers a wide range of plant-based calcium sources, including tofu, leafy greens, fortified plant-based milks, chia seeds, sesame seeds, and more. By incorporating a variety of these foods into your diet, you can ensure you receive adequate calcium for maintaining overall bone and dental health.