Top 10 Vegan Sources of Calcium

Soybeans are naturally rich in calcium.

One cup (172 gramsTrusted Source) of cooked soybeans provides 13% of the DV%.

Foods made from soybeans, such as tofu, tempeh, and natto, are also rich in this mineral. Tofu made with calcium sulfate contains 683 mgTrusted Source, or 53% of the DV, per 3.5 ounces (100 grams).

Tempeh and natto — made from fermented soybeans — provide good amounts as well. One 3.5-ounce (100-gram) serving of tempeh covers around 7%Trusted Source of the DV, whereas natto offers about 17%Trusted Source.

Minimally processed soy foods are also a great source of fiber, vitamins, and minerals. Plus, they’re one of the rare plant foods considered a complete source of protein.

That’s because — while most plant foods are low in at least one of the nine essential amino acids — soybeans offer good amounts of all of them.

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium.

The varieties providing the highest levels of this mineral per cooked cup (about 175 grams) include:

• winged (goa) beans: 19%Trusted Source of the DV
• white beans: 12%Trusted Source of the DV
• navy beans: 10%Trusted Source of the DV
• black beans: 8%Trusted Source of the DV
• chickpeas: 6%Trusted Source of the DV
• kidney beans: 4%Trusted Source of the DV
• lentils: 3%Trusted Source of the DV

Moreover, beans and lentils tend to be rich in other nutrients, including iron, zinc, potassium, magnesium, and folate. However, they also contain antinutrients like phytates and lectins, which lower your body’s ability to absorb other nutrients.

Soaking, sprouting, and fermenting beans and lentils can reduce antinutrient levels, making them more absorbable.

What’s more, diets rich in beans, peas, and lentils lower LDL (bad) cholesterol, and decrease your risk of conditions like type 2 diabetes, heart disease, and premature death.

All nuts contain small amounts of calcium, but almonds are especially rich — providing 96 mg per 1/4 cup, or about 7%Trusted Source of the DV.

Brazil nuts are second to almonds, providing around 4%Trusted Source of the DV per 1/4 cup.

Nuts are also good sources of fiber, healthy fats, and protein. What’s more, they’re rich in antioxidants and contain good amounts of B vitamins, magnesium, copper, potassium, and selenium, as well as vitamins E and K.

Eating nuts regularly may help you lose weight, lower your blood pressure, and reduce risk factors for metabolic diseases, such as type 2 diabetes and heart disease.

Seeds and their butters are also good sources of calcium, but the amount they contain depends on the variety.

Tahini — a butter made from sesame seeds — contains the most, providing 128 mg per 2 tablespoons (30 g) — or 10%Trusted Source of the DV. In comparison, 2 tablespoons of raw sesame seeds provides 14%Trusted Source of the DV.

Chia seeds also contain decent amounts, providing around 14%Trusted Source of the DV per ounce (28.35 grams).

Like nuts, seeds provide fiber, protein, healthy fats, vitamins, minerals, and beneficial plant compounds. Plus, they’re linked to health benefits, such as reduced inflammation, blood sugar levels, and risk factors for heart disease.

Grains aren’t typically thought of as a source of calcium. Yet, some varieties contain significant amounts of this mineral.

For example, amaranth and teff — two gluten-free ancient grains — provide around 9%Trusted Source of the DV per cooked cup (250 grams).

Both are rich in fiber and can be incorporated into a variety of dishes.

Teff can be made into a porridge or added to chili, while amaranth provides an easy substitute for rice or couscous. Both can be ground into a flour and used to thicken soups and sauces.

Adding seaweed to your diet is yet another way to increase your calcium intake.

Wakame — a variety typically eaten raw — provides around 120 mg, or 9%Trusted Source of the DV per cup (80 grams). You can find it in most Asian supermarkets or in sushi restaurants.

Kelp, which can be eaten raw or dried, is another popular option. One cup (80 grams) of raw kelp — which you can add to salads and main dishes — provides around 10%Trusted Source of the DV. Dried kelp flakes can also be used as seasoning.

That said, seaweed may also contain high levels of heavy metals. Some varieties, such as kelp, can contain excessively large amounts of iodine per portion.

While iodine is needed for the proper function of your thyroid gland, getting too much can be harmful. For these reasons, seaweed shouldn’t be consumed too often or in large quantities.

Some vegetables — especially bitter ones like dark leafy greens and cruciferous vegetables — are rich in calcium.

For instance, spinach, as well as turnip, mustard, and collard greens provide 83Trusted Source–164Trusted Source mg per cooked 1/2 cup (70–135 grams, depending on the variety) — or 6–13% of the DV.

That said, vegetables also contain variable levels of antinutrients, such as oxalates. Oxalates can bind to calcium in your gut, making it more difficult for your body to absorb.

This is why low- and moderate-oxalate vegetables like turnip greens, broccoli, and kale are considered better sources than higher-oxalate vegetables, such as spinach, beet greens, and Swiss chard.

Boiling is one way to reduce oxalate levels by 30–87%Trusted Source. Interestingly, it appears to be more effective than steaming or baking.

Some varieties of fruit contain good amounts of calcium.

For instance, raw figs provide 18 mgTrusted Source — or close to 1% of the DV — per fig. Dried figs offer slightly less at around 14 mgTrusted Source per fig.

Oranges are another somewhat high-calcium fruit. One navel orange contains around 60 mgTrusted Source, or 5% of the DV per medium-sized fruit.

Blackcurrants, blackberries, and raspberries round off this list.

Blackcurrants pack around 62 mgTrusted Source of calcium per cup (112 grams) — or around 5% of the DV — whereas raspberries and blackberries provide you with 31Trusted Source–42Trusted Source mg per cup (123 grams and 144 grams, respectively).

In addition to calcium, these fruits also offer a good dose of fiber, vitamin C, and an array of other vitamins and minerals.

Some foods and drinks have calcium added during the manufacturing process. They’re another good way to add this mineral to your diet.

Foods fortified in calcium include plant yogurts and some types of cereal. Flour and cornmeal are sometimes also enriched with this mineral, which is why some baked goods including breads, crackers, or tortillas contain large amounts.

Fortified drinks, such as plant milks and orange juice, can also add significant amounts of calcium to your diet.

For instance, 1 cup (249 g)Trusted Source of fortified orange juice usually covers up to 28% of your daily requirements.

In particular, soy milk is a great alternative to cow’s milk, as it contains about the same quantity of protein — or 3.27Trusted Source to 3.55Trusted Source grams per 100 gram serving.

Just keep in mind that not all plant milks are fortified, so check the label before buying.

Blackstrap molasses is a sweetener with a nutritional punch.

It’s made from sugar cane that has been boiled three times. Unlike sugar, it contains several vitamins and minerals, including 191 mgTrusted Source of calcium — or 15% of the DV — per tablespoon (21 g).

That said, blackstrap molasses remains very high in sugar, so you should eat it in moderation.

Calcium is important for the health of your bones and muscles, as well as your circulatory and nervous systems. Yet many people fail to get enough of this nutrient, including vegans.

Dairy is often thought of as the only source of this mineral. However, it’s also naturally present in an array of plant foods — from grains and legumes to fruits, vegetables, nuts, and seeds. You’ll even find it in seaweed and blackstrap molasses.

What’s more, several foods are fortified with this nutrient. Thus, variety is key when trying to meet your calcium needs on a vegan diet.