5 Great Sources of Vegan Calcium

By Amanda Just

There are still many people who believe calcium can only be obtained through dairy products. We’re going to bust that myth by sharing five calcium-rich plant-based foods!

1. Soy foods. Edamame is a great snack that packs 27.6% of your daily calcium per 1 cup serving. Tofu made with calcium phosphate contains 350 mg per 3.5 ounces.

Try out this Quinoa Edamame Salad recipe from Simple Vegan Blog.

2. Almonds. Most people think of nuts as a source of protein, but almonds provide calcium, too. 97 mg per 1/4 cup, to be exact. Almonds are delicious on their own, but you can also add them to salads, trail mix, or use almond butter in a variety of recipes.

3. Green Leafy Vegetables. Load up on greens! Okra, kale, cabbage, broccoli, and Brussels sprouts can offer 60-80 grams of calcium per ½ cup serving! Want a bigger boost? Spinach, bok choy, as well as turnip, mustard, and collard greens provide 84–142 mg per cooked 1/2 cup.

Recipes to try: Garlic Bok Choy from the Viet Vegan, Baked Popcorn Okra by Vegan Richa, and Vegan Southern Collard Greens by Sweet Potato Soul.

4. Figs. Get figgy with it! Raw figs provide 18 mg of calcium per fig, while dried figs bring in 13 mg per fig. *We do consider figs as being vegan. Please check our FAQs for more information on why.

Fruit Bliss makes a variety of Certified Vegan fig snacks. Check them out here!

5. Chia seeds. Ch-ch-ch-chia! One ounce of these tiny black seeds delivers 179 mg of calcium. A popular way to consume chia seeds is adding them to smoothies or making a “pudding.”

Here’s a simple chia seed pudding recipe from Simple Veganista!