10 Calcium-Rich Vegan Foods: Your Guide to Getting 1000-1200 mg of Calcium Daily Without Dairy

We have been told to take advantage of our glass of milk since childhood to get strong bones because calcium plays a key role in your body. It is widely recognised for its capacity to strengthen and preserve bones. But this mineral is also necessary for blood coagulation, neuron transmission, blood pressure control, and muscular contraction. Calcium-rich foods include both plant and animal sources. Calcium during pregnancy is also important for maternal and foetal development. Dairy products, including cheese, milk, and yoghurt, are some of the richest sources of calcium.

What if you are vegan? Many calcium-rich vegan foods provide enough to help you maintain healthy levels of this vital mineral if you avoid dairy and animal products. The daily value is 1,300 mg per day. However, a large percentage of people need to follow these recommendations. This includes many people who avoid eating animal and dairy products – although many plant foods contain this mineral. 

Let us dive into this blog to learn about 10 vegan foods with good calcium and how you can get 1000 to 1200 of calcium from food if you are not eating dairy.

Table OF Contents

1. 10 Vegan Foods With Good Calcium

2. How Can I Get 1000 to 1200 mg Of Calcium Without Dairy?

3. Dietitian's Recommendation

4. The Final Say

5. FAQs

6. References
 

10 Vegan Foods With Good Calcium

Here are some of the best calcium-rich vegan foods: 

1. Soy Foods

Calcium is naturally abundant in soybeans. 13% of the DV is found in one cup (172 grams) of cooked soybeans. This mineral is also abundant in soybean-based foods, including natto, tempeh, and tofu. Each 3.5 grams of calcium sulfate-made tofu has 683 mg, or 53% DV.

Vitamins, minerals, and fibre are also abundant in minimally processed soy products. In addition, they are one of the rare plant foods considered a complete protein source.

ToneOp Care’s Vitamin 360 Tablets are the ultimate vegan option. They are a health-boosting powerhouse of multivitamins and a multi-mineral blend enriched with probiotics and herbs to maintain optimal health and wellness.

2. Nuts

Although all nuts have trace levels of calcium, almonds are particularly high in the mineral, offering 96 mg per 1/4 cup, or roughly 7% of the daily value. Second only to almonds, Brazil nuts offer about 4% DV per 1/4 cup. Nuts are also a good source of fibre, healthy fats and protein.

Additionally, nuts are antioxidant-rich foods and have adequate levels of vitamins E and K, magnesium, copper, potassium, selenium, and B vitamins. Regularly eating nuts can aid with weight loss, lower blood pressure, and reduce metabolic risk factors—diseases such as type 2 diabetes and heart disease.

ToneOp Fit’s Balanced Diet Weight Loss Plan provides balanced nutrition guidance with feasible vegan options to help you attain adequate calcium for your body.

3. Seeds

Although the amount varies by variety, the seeds and their butter are also significant providers of calcium. The highest is found in tahini, a butter derived from sesame seeds, which contains 128 mg per 2 tablespoons (30 g), or 10% of the DV. In comparison, two tablespoons of raw sesame seeds provide 14% of the DV.

Chia seeds also contain a decent amount, providing around 14% DV per 8.35 grams. Like nuts, seeds provide fibre, protein, healthy fats, vitamins, minerals and beneficial plant compounds.

ToneOp Care’s Sunflower Seeds and Pumpkin Seeds can be your best friends when it comes to obtaining calcium as a vegan.

4. Amaranth

Amaranth and teff—two ancient gluten-free grains—provide about 9% DV per 250 grams. Both are rich in fibre and can be incorporated into various dishes. According to NCBI, consumption of Amarnath leaves can be beneficial for strengthening bones. It has a high calcium content, which is necessary for the growth and development of bones.

5. Certain Vegetables And Leafy Greens

Some vegetables—especially bitter ones such as dark leafy greens and cruciferous vegetables—are rich in calcium. For example, spinach, turnips, mustard greens, and collards provide 83-164 mg per cooked half cup. Additionally, different amounts of antinutrients, such as oxalates, are found in vegetables.

6. Fruit 

Some fruits contain reasonable amounts of calcium. For example, raw figs provide 18 mg—or nearly 1% of the DV—per fig. Dried figs offer slightly less, around 14 mg per fig. Another fruit with a relatively high calcium content is oranges. One orange contains about 60 mg or 5% of the DV for a medium-sized fruit. Blackcurrants, blackberries and raspberries complete the list.

Blackcurrants contain about 62 mg of calcium per cup — or about 5% of the DV — while raspberries and blackberries give you 31-42 mg per cup. These fruits are a good source of calcium, as well as fibre, vitamin C, and several other vitamins and minerals.

7. Fortified Foods And Beverages 

Fortified foods and beverages. Some foods and beverages contain calcium during the manufacturing process. They are another good way to add this mineral to your diet. Calcium-fortified foods include plant-based yoghurts and some types of cereal.

Significant amounts of calcium can also be added to your diet through fortified beverages like orange juice and plant-based milk. One cup of fortified orange juice, for instance, typically meets up to 28% of your daily needs.

8. Fenugreek Leaves

Fenugreek leaves contain up to 176 mg of calcium. In addition to calcium, fenugreek is a rich source of magnesium and vitamin D. These are essential for bone health. These strengthen the bones.

9. Celery

Experts advise vegetarians to eat celery. It is incredibly high in minerals and vitamins that can be good for your health, including calcium, niacin, thiamin, sodium, phosphorus, and potassium. In fact, 100 gm of celery contains about 40mg of calcium, making it one of the best calcium-rich vegan foods.

10. Beans

Legumes high in calcium include kidney beans, chickpeas, and white beans (sometimes known as navy beans). Kidney beans and chickpeas include 93 and 99 milligrams of calcium per cup serving, respectively, whereas navy beans have 132 mg. In addition, beans and lentils are rich in other nutrients, including iron, zinc, and potassium. Magnesium and folate. However, they also contain antinutrients such as phytates and lectins, which reduce your body's ability to absorb other nutrients.

Also Read: Which Are The Best Calcium Tablets For Bones? Is It Safe To Take Calcium Tablets Daily?

How Can I Get 1000 to 1200 mg Of Calcium Without Dairy?

According to medical associations, adults should consume 700–1,200 mg of calcium each day. This amount can be obtained purely from what you eat and drink. Whether you're allergic to dairy or vegan, there are many ways to get enough calcium without dairy. 

As part of the variety in your diet, try to eat many calcium-rich vegan foods such as broth, fish with bones, vegetables (especially green leafy vegetables) and other healthy sources of fat, protein, and probiotics. Sometimes, manufacturers add extra calcium to foods. These "fortified" foods include certain breakfast cereals, milk alternatives such as soy or oat, and juices.

If you eat and drink these foods on a daily basis, you will get a total of about 1,000 mg of calcium:

• 2 Slices of Whole Wheat Bread or Rye Bread
• 2 Slices of Vegan Cheese 
• 1 Serving of Broccoli
• 1 Serving of Spinach
• 1 Serving of Soy Milk, Almond Milk or Oat Milk
• 2 Portions of Figs (50 g)
• 2 Portions of Nuts and Seeds (100 g)
• 2 Servings of Kale
   

ToneOp Care’s Bone 360 tablets are a great vegan option for getting strong bones and muscles.

Also Read: 11 Warning Signs of Calcium Deficiency: Tooth Decay, Fractures, Fatigue and More

Dietitian's Recommendation

A well-balanced diet free of animal products and rich in vegetables, fruits, legumes, whole grains, nuts, and seeds can provide enough calcium for the human body without the health risks associated with consuming dairy products. In addition, the bioavailability of plant-based calcium is often higher than that of dairy products. However, it is important to ensure that the body receives enough vitamin D to optimise calcium absorption.

                                                                    Dt. Lavina Chauhan

The Final Say

Your circulatory and neurological systems and your bones and muscles depend on calcium for good health. However, many people—including vegans—do not obtain enough of this nutrient. Dairy products are often considered the only source of this mineral. However, it is also naturally present in various plant foods, from grains and legumes to fruits, vegetables, nuts and seeds.

Eating calcium-rich vegan foods is a great way to get the calcium your body needs without dairy. By including foods with good calcium, like leafy greens, nuts, and fortified plant milk, in your meals, you can easily reach your daily goal of 1000-1200 mg of calcium. Remember, there are many tasty options to choose from! So, try adding these calcium-rich vegan foods to your diet and enjoy being healthy and strong.

FAQs

1. Which vegetable has the most calcium?

Collard greens, spinach, and cooked kale are all excellent sources of calcium. It may surprise you to learn that cooked kale contains more calcium per serving than milk.

2. What vegan foods are high in calcium?

Vegan foods that are high in calcium are:

• Soy foods
• Sunflower seeds
• Pumpkin seeds
• Chia seeds
• Nuts
• Spinach
• Kale
• Kidney beans
• Chickpeas

3. How can I get 1200 mg of calcium a day from food that are vegan?

Here is how you can get 1200 mg of calcium daily being a vegan:

• Tofu - 200 to 400 mg
• Leafy greens - 100 to 300 mg per cooked cup
• Figs - 121mg
• Chia seeds - 2tbsp
• Almonds - 75 mg
• Broccoli - 50 to 100 mg
   

References

• https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100603/nutrients
• https://www.health.com/nutrition/14-non-dairy-foods-that-are-high-in-calcium#:~:text=It%27s%20important%20for%20adults%20to,almonds%2C%20and%20fortified%20orange%20juice.
• https://www.bbcgoodfood.com/health/special-diets/best-vegan-calcium-sources
• https://www.bbcgoodfood.com/health/special-diets/best-vegan-calcium-sources
• https://www.healthline.com/nutrition/vegan-calcium-sources#The-bottom-line
• https://proveg.org/5-pros/sources-of-calcium-in-a-vegan-diet/#:~:text=Foods%20rich%20in%20calcium&text=Chinese%20cabbage%2C%20kale%2C%20broccoli%2C,all%20significant%20sources%20of%20calcium.
• https://foodisgood.com/blog/post/how-to-incorporate-calcium-on-a-dairy-free-diet/
• https://wellnessmama.com/health/calcium-without-dairy/
• https://www.ncbi.nlm.nih.gov/books/NBK279330/

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