Calcium is an essential mineral for maintaining strong bones and teeth, and it's crucial for various bodily functions. For those following a vegan diet, it's important to find plant-based sources of calcium. This article provides a comprehensive list of vegan foods rich in calcium.
Leafy Green Vegetables
Kale
Kale is a leafy green vegetable that is high in calcium, offering about 150 mg per 100 grams. It's versatile and can be used in salads, smoothies, or as a cooked green.
Collard Greens
Collard greens are another excellent source of calcium, providing around 232 mg per cup when cooked. They can be sautéed, steamed, or added to soups and stews.
Bok Choy
Bok choy, also known as Chinese cabbage, contains about 105 mg of calcium per 100 grams. It is commonly used in stir-fries and soups.
Legumes and Pulses
Chickpeas
Chickpeas are not only high in protein but also provide a good amount of calcium, approximately 49 mg per cup. They can be used in hummus, salads, and curries.
Lentils
Lentils are a versatile legume with about 19 mg of calcium per 100 grams. They can be used in soups, stews, and salads.
Black Beans
Black beans contain around 123 mg of calcium per cup. They are great in tacos, burritos, and salads.
Nuts and Seeds
Almonds
Almonds are a rich source of calcium, providing about 75 mg per 28 grams (approximately 1 ounce). They can be eaten raw, roasted, or used in almond milk.
Chia Seeds
Chia seeds are packed with calcium, offering around 177 mg per two tablespoons. They can be added to smoothies, puddings, and baked goods.
Sesame Seeds
Sesame seeds contain a significant amount of calcium, approximately 88 mg per tablespoon. They can be used in tahini, sprinkled on salads, or incorporated into baked goods.
Fortified Plant Milks and Juices
Fortified Soy Milk
Fortified soy milk is a popular choice for vegans, providing about 300 mg of calcium per cup. It can be used in cereal, coffee, or as a milk substitute in recipes.
Fortified Almond Milk
Similar to soy milk, fortified almond milk contains around 450 mg of calcium per cup. It is a great option for those who prefer a nutty flavor.
Fortified Orange Juice
Fortified orange juice can provide up to 350 mg of calcium per cup. It's a refreshing way to boost calcium intake.
Vegetables
Broccoli
Broccoli is a nutritious vegetable with about 47 mg of calcium per 100 grams. It can be steamed, roasted, or eaten raw in salads.
Okra
Okra contains approximately 77 mg of calcium per 100 grams. It can be used in soups, stews, or as a fried vegetable.
Fennel
Fennel, both the bulb and seeds, offers calcium, with the bulb containing around 49 mg per 100 grams. It can be used in salads or roasted as a side dish.
Fruits
Oranges
Oranges provide around 60 mg of calcium per medium-sized fruit. They are a convenient and tasty way to get some calcium.
Figs
Dried figs are a calcium-rich fruit, offering about 162 mg per 100 grams. They can be eaten as a snack or added to salads and desserts.
Rhubarb
Rhubarb contains about 86 mg of calcium per cup when cooked. It can be used in pies, crumbles, and jams.
Tofu and Tempeh
Tofu
Tofu, especially when prepared with calcium sulfate, can provide a significant amount of calcium, up to 350 mg per 100 grams. It is versatile and can be used in a variety of dishes.
Tempeh
Tempeh is another soy-based product that offers calcium, approximately 184 mg per cup. It can be used in stir-fries, sandwiches, and salads.
Seaweed
Wakame
Wakame seaweed is rich in calcium, providing about 150 mg per 100 grams. It can be added to soups, salads, or eaten as a side dish.
Nori
Nori, commonly used in sushi, contains around 70 mg of calcium per 100 grams. It can be used as a wrap or added to soups and salads.
This list covers a range of vegan foods that are excellent sources of calcium. Incorporating these foods into your diet can help ensure you get the calcium you need.