Top Vegan Calcium Sources (No Supplements Needed)

If you eat primarily plant-based foods or you are vegan, calcium is likely not a new topic of concern, but it doesn’t have to be. 

While people who include dairy in their diet often consume it to help meet their calcium needs, plants can be a high-quality source of calcium without any of the “baggage” that comes with dairy products (cholesterol, hormones, ethical concerns, etc.). 

Continue reading to learn about some of our go-to plant-based calcium sources as vegan and plant-based dietitians!

1. Leafy Greens

Though it may come as a surprise, calcium does not have to come from purely white products. Beyond their many benefits, leafy greens are loaded with calcium that is absorbed with greater ease than spinach, which has oxalates that can hinder its absorption.

Below are some of our favourite leafy greens that are high in calcium and their daily value percentage (%DV), which is associated with the value of 1000 mg of calcium per day for most adults:

Leafy green	Portion size	Approximate calcium content and daily value %(DV)
Collard greens (cooked)	1 cup	~ 267 mg (27%)
Kale (cooked)	1 cup	~ 179 mg (18%)
Mustard greens (cooked)	1 cup	~ 165 mg (17%)
Beet greens (cooked)	1 cup	~ 164 mg (16%)
Bok choy / pak-choi (cooked)	1 cup	~ 160 mg (16%)

2. Fortified Foods

There are plenty of plant-based products that have been fortified so they can provide sufficient amounts in certain nutrients, including calcium. 

Products that have been fortified with calcium are an easy way to help you meet your calcium needs. 

Some examples of fortified plant-based products include

• Plant milks (such as Silk soy beverage) and Yogurts (Silk, Riviera)
• Calcium-set firm or extra-firm tofu (such as Unisoya, Sunrise)
• Breakfast cereals (like Cheerios)
• Orange juice (Tropicana, Minute-Made)

Remember to check labels, as some vegan products can contain as much as 300 mg of calcium per serving!

3. Tofu & Tempeh

Tofu and soy products that have been calcium-set (meaning they have been made with calcium sulphate) are a tremendous way to obtain calcium, as they can contain up to 350 mg per half-cup!

Tempeh is another product to keep an eye out for, as it is not only rich in calcium (about 120mg per cup), but it also brings along gut-friendly probiotics!

4. Beans & Lentils

Beans and lentils are another way to get your calcium in, but also provide healthy fibre and protein to help create nutrient-dense meals!

Here are some of the legumes that are highest in calcium according to the USDA food database:

Food	Portion size	Approximate calcium content and daily value % (DV)
Black-eyed peas (cooked)	1 cup	~ 211 mg (21%)
White beans (cooked)	1 cup	~ 161 mg (16%)
Navy beans (cooked)	1 cup	~ 161 mg (16%)
Chickpeas (cooked)	1 cup	~ 80 mg (8%)
Lentils (cooked)	1 cup	~ 37 mg (4%)

5. Nuts & Seeds

Another great set of superfoods, nuts and seeds can contain surprisingly high amounts of calcium. We’ve compiled a list below with the top sources of calcium from nuts and seeds (USDA food database):

Food	Portion size	Approximate calcium content and daily value % (DV)
Chia seeds	2 tbsp	~ 179 mg (18%)
Sesame seeds (whole, dried)	2 tbsp	~ 176 mg (18%)
Tahini (sesame seed paste)	2 tbsp	~ 128 mg (13%)
Almonds (dry roasted)	1 oz (~23 almonds)	~ 76 mg (8%)
Flaxseeds	2 tbsp	~ 52 mg (5%)

6. Seaweed & Algae

Wakame and kelp are underrated yet rich sources of calcium. A cup of raw wakame alone has around 150 mg.

Pro Tip: Pair calcium-rich foods with vitamin D (such as leafy greens or fortified orange juice) to help your body better absorb the calcium.

Final Word

Remember, you don’t need dairy to meet your calcium needs. With strategic choices in your cooking, a vegan diet can easily hit, and even exceed, daily calcium targets naturally. You can also reach out to our vegan dietitians, who are happy to help you plan your meals and ensure you meet all of your needs, including calcium!