7 Calcium-Rich Vegan Foods to Try

This mineral is essential for wellness.

Tofu salad with greens is full of calcium.

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Calcium is essential for your body to function properly, from maintaining strong bones to supporting muscle and cell functions. Since your body cannot produce calcium on its own, according to WebMD, you need to get it from foods or supplements. However, your body absorbs this critical mineral better from food.

 When people think about calcium-rich foods, they typically consider dairy foods like milk and cheese. But there is a myriad of foods that vegans can eat to reach the daily recommended amount of calcium; 1,300 mg per day for adults and children. Check out these seven vegan foods that are loaded with calcium and health benefits.

Nuts and Seeds

Seeds are some of the most nutrient-filled foods you can eat, and many of them are rich in calcium, according to Well + Good. These include chia, poppy, sesame, and sunflower seeds. Just one quarter cup of sesame seeds can give you a third of your daily requirement of calcium. You can snack on them, or  toss them in salads and smoothies. When it comes to nuts, almonds provide the most calcium, a whopping 246 mg per cup and they are loaded with other health benefits too.

Almonds have the most calcium of all nuts.

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Beans and Lentils

Beans and lentils are high in fiber, protein, and other essential nutrients and many are calcium-rich, according to Healthline. These include winged beans (244 mg of calcium per serving), white beans , and lentils. Other beans contain lower amounts of calcium but are still good for you. Surprisingly, WebMD noted that canned baked beans, the essential BBQ side dish, actually contains 160 mg of calcium.

White bean salad is full of calcium.

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Kale and Collard Greens

Dark green leafy vegetables like cooked kale, collard greens, and spinach are all excellent sources of calcium. Collard greens actually contain the most, with 175 mg per half-cup serving. Kale is part of the cruciferous family which also includes broccoli and Brussels sprouts, and is also rich in calcium.

Collard green wraps are healthy for you.

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Tofu and Soybeans

Most people are aware that foods that contain soy are an excellent source of plant-based proteins but they may not know that they are also calcium-rich, according to WebMD. A half-cup of dry roasted soybeans contains 230 mg of calcium, making it an excellent choice for vegans. Tofu contains 61 mg of calcium per serving but many brands are also fortified with calcium to give you an extra boost. Tofu also contains iron and Omega-3s which helps support heart health and may reduce inflammation.Soy beans

Stir Fried Tofu is full of calcium.

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Fresh or Dried Figs

Whether you eat them fresh or dried, figs provide 135 mg of calcium. This tasty fruit is also chock full of fiber and antioxidants and figs contain potassium and vitamin K making them very good for bone health. Other fruits that are rich in this essential mineral are papayas and oranges.

Figs have more calcium than any other fruit.

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Sweet Potatoes

These bright orange vegetables are incredibly good for you because they contain potassium, Vitamins A and C, antioxidants, as well as calcium. According to Medical News Today, one large sweet potato contains 68 mg of calcium. Naturally low in fats and calories, you don’t have to wait until Thanksgiving to serve this delicious vegetable.


Sweet potato fries have health benefits.

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Fortified Foods

Fortified foods make it easy to meet your daily requirements of calcium, stressed Healthline. There are some cereals that contain 100 percent of what you need. But you can combine any cereal with soy milk for a powerful boost. Many grain-based foods, like bread, tortillas, and crackers are also fortified.


Eating fortified cereal gives you all the calcium you need.

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