If you follow a vegan lifestyle and refrain from consuming animal products or dairy, you can still find a variety of plant-based foods rich in calcium to help you sustain healthy levels of this vital mineral. Calcium is essential for numerous functions in your body. While it is widely recognized for its role in building and sustaining strong bones, this mineral is equally important for processes such as muscle contraction, regulating blood pressure, facilitating nerve transmission, and enabling blood clotting.

The recommended Daily Value (DV) of calcium is crucial for optimal health, yet a significant number of individuals fail to meet these guidelines. This group includes many who choose to avoid animal-derived products, although a variety of plant-based foods are abundant in calcium.

Here, we present a selection of the top 10 vegan foods that are high in calcium.

1. Soy Foods

Soybeans are an excellent natural source of calcium, making them a valuable addition to any diet. Just one cup of cooked soybeans delivers approximately 13% of the recommended daily value (DV) of calcium. Various foods derived from soybeans, such as tofu (tofu), tempeh (tempeh), and natto (natto), are also packed with this essential mineral. Notably, tofu prepared with calcium sulfate contains a remarkable 53% of the DV per 100 grams (3.5 ounces).

Both tempeh and natto, which are products of fermented soybeans, contribute significantly to calcium intake as well. A single serving of tempeh (100 grams) typically provides around 18% of the DV, while natto offers an impressive 25% of the DV. Furthermore, minimally processed soy foods are not only rich in calcium but also serve as fantastic sources of dietary fiber, vitamins, and minerals. They hold the distinction of being one of the few plant-based foods that are classified as complete protein sources.

This completeness is particularly noteworthy because most plant foods tend to lack sufficient amounts of at least one of the nine essential amino acids. However, soybeans provide a balanced profile, ensuring that all essential amino acids are present in adequate quantities.

2. Beans, Peas, and Lentils

Beans and lentils are not only abundant in fiber and protein but also serve as excellent sources of calcium. These nutritious legumes come in various types, with some providing remarkable amounts of this essential mineral. A cooked serving of about 100g reveals the following varieties with substantial calcium levels:

• winged (goa) beans: a significant percentage of the Daily Value (DV)
• white beans: a considerable amount of the DV
• navy beans: an impressive portion of the DV
• black beans: a notable share of the DV
• chickpeas (chana): a valuable contribution to the DV
• kidney beans: a worthy fraction of the DV
• lentils (masoor): a beneficial quantity of the DV

In addition to calcium, beans and lentils are packed with other vital nutrients such as iron, zinc, potassium, magnesium, and folate. However, these legumes also contain antinutrients, such as phytates and lectins, which may hinder the absorption of other nutrients in the body. To mitigate these effects, methods like soaking, sprouting, and fermenting can significantly reduce antinutrient levels, enhancing nutrient bioavailability. Furthermore, incorporating beans, peas, and lentils into your diet can lower levels of LDL (bad) cholesterol and reduce the risk of various health issues, including type 2 diabetes, cardiovascular diseases, and premature mortality.

3. A Variety of Nuts

While all nuts provide modest amounts of calcium, almonds (badam) stand out with an impressive 96 mg per 100 g, delivering a significant portion of the daily value (DV) for this essential mineral. Following closely are Brazil nuts (brazilnut), which offer a noteworthy amount of calcium per the same serving size. These nutrient-dense snacks are not only rich in calcium but also serve as excellent sources of dietary fiber, heart-healthy fats, and protein. Additionally, nuts are packed with antioxidants and contain beneficial amounts of B vitamins, magnesium, copper, potassium, and selenium, along with vitamins E and K. Regular consumption of nuts has been associated with weight management, reduced blood pressure, and a lower risk of developing metabolic disorders, including type 2 diabetes and cardiovascular diseases.

4. Seeds

Seeds, along with their respective butters, present excellent sources of calcium; however, the calcium content can vary significantly based on the type of seed. Like their nut counterparts, seeds are packed with essential nutrients, including fiber, protein, healthy fats, vitamins, minerals, and beneficial phytochemicals. Additionally, these tiny powerhouses are associated with various health advantages, such as decreased inflammation, stabilized blood sugar levels, and lower risk factors for cardiovascular diseases.

5. A Selection of Grains

While grains are often overlooked as a source of calcium, certain varieties actually boast substantial amounts of this essential mineral. For instance, amaranth and teff — both gluten-free ancient grains — can deliver approximately 20% of the Daily Value (DV) per cooked cup (about 250 grams). These grains are not only high in fiber, but they also offer versatility in the kitchen, allowing you to incorporate them into numerous dishes. Teff can be transformed into a delightful porridge or added to a hearty chili, whereas amaranth serves as a fantastic alternative to rice or couscous. Additionally, both grains can be ground into flour, making them perfect for thickening soups and sauces.

6. Seaweed

Incorporating seaweed into your meals is an excellent strategy for boosting your calcium levels. This nutrient-rich marine plant offers a variety of options, such as Wakame, which is commonly enjoyed in its raw form. A single serving of approximately 100 grams provides around 150 mg of calcium, contributing significantly to your daily value (DV). You can conveniently find Wakame in Asian grocery stores or at sushi restaurants.

Another popular choice is Kelp, which can be consumed either raw or dried. When you enjoy a cup (around 100 grams) of raw kelp, it delivers approximately 80 mg of calcium, making it a versatile addition to salads and main dishes. Furthermore, dried kelp flakes are a wonderful seasoning option, enhancing the flavor of various recipes.

However, it is important to be mindful of the potential risks associated with seaweed consumption. Certain varieties, particularly kelp, may have elevated levels of heavy metals. Moreover, they can contain significant amounts of iodine, which, while essential for thyroid function, can be detrimental in excessive quantities. As a result, it is advisable to consume seaweed in moderation and avoid making it a staple in your diet to ensure a balanced intake of nutrients.

7. A Variety of Vegetables and Leafy Greens

Numerous vegetables, particularly those with a bitter profile such as dark leafy greens and cruciferous varieties, are excellent sources of calcium. For example, spinach (palak), along with turnip greens (shalgam), mustard greens (sarson), and collard greens (gai lan), can deliver approximately 50-100 mg of calcium per cooked 100 grams, contributing around 6-13% of the Daily Value (DV).

However, it is important to note that vegetables also contain varying amounts of antinutrients like oxalates. These compounds can bind with calcium in the digestive tract, hindering its absorption by the body. Consequently, low- and moderate-oxalate vegetables such as turnip greens, broccoli (hari gobhi), and kale (kale) are considered superior calcium sources compared to their higher-oxalate counterparts, including spinach (palak), beet greens (chukandar ke patte), and Swiss chard (chard). One effective method to decrease oxalate content is boiling, which interestingly proves to be more beneficial than steaming or baking.

8. A Selection of Fruits

Certain varieties of fruits are rich in calcium, making them a delightful addition to a balanced diet. For example, raw figs (anjeer) deliver approximately 18 mg of calcium per fig, which is nearly 1% of the Daily Value (DV). Dried figs, on the other hand, contain slightly less calcium, offering around 16 mg per fig.

Another fruit that contributes significantly to calcium intake is the orange (narangi). A medium-sized navel orange provides about 60 mg of calcium, equating to about 5% of the DV, making it a tasty way to boost your calcium levels.

Additionally, berries such as blackcurrants (kala currant), blackberries, and raspberries are also noteworthy. Blackcurrants contain approximately 50 mg of calcium per cup (112 grams), accounting for around 5% of the DV. Meanwhile, raspberries and blackberries offer around 30 mg and 40 mg of calcium per cup (123 grams and 144 grams, respectively). Aside from calcium, these fruits are excellent sources of dietary fiber, vitamin C, and a diverse range of other vitamins and minerals, enhancing their nutritional profiles and promoting overall health.

9. Fortified Foods and Beverages

A variety of foods and beverages have had calcium incorporated into them during their production, offering an excellent method to enhance your calcium intake. These fortified options serve as beneficial additions to your overall diet. Commonly fortified foods include plant-based yogurts and various cereals. Additionally, both flour and cornmeal may be enriched with calcium, which explains why certain baked products like breads, crackers, and tortillas can be rich in this essential mineral.

Fortified beverages, such as plant milks and orange juice, also contribute significantly to your calcium consumption. For example, a standard serving of fortified orange juice can fulfill approximately 28% of your daily calcium needs. Specifically, soy milk presents a fantastic alternative to traditional cow’s milk, delivering a comparable amount of protein, approximately 3 to 4 grams per 100 grams. However, it’s crucial to remember that not all plant-based milks are fortified, so always scrutinize the label before making a purchase.

10. Blackstrap Molasses

Blackstrap molasses is not just a sweetener; it's a powerhouse of nutrition that offers multiple health benefits. Extracted from sugar cane, this unique syrup undergoes a boiling process three times, which concentrates its nutrient content. Unlike regular sugar, blackstrap molasses is rich in various vitamins and minerals, providing around 15% of the daily value (DV) for calcium per 100g serving. Nevertheless, it is important to note that blackstrap molasses is still quite high in sugar, which is why it is advisable to consume it in moderation to reap its benefits without compromising your health.

The Bottom Line

Calcium plays a crucial role in maintaining the health of your bones and muscles, and it is essential for the proper functioning of your circulatory and nervous systems. Despite its importance, many individuals, including those following a vegan lifestyle, do not consume adequate amounts of this vital nutrient. While dairy products are commonly perceived as the primary source of calcium, it is also abundantly available in a wide range of plant-based foods. These include grains, legumes, fruits, vegetables, nuts, and seeds. In fact, you can even find calcium in seaweed (nori) and blackstrap molasses, which are excellent options for boosting your intake. Additionally, numerous foods are now fortified with calcium, making it easier to meet your dietary requirements. Therefore, embracing a diverse diet is essential for fulfilling your calcium needs, especially on a vegan regimen.