Calcium is important for the human body, and calcium helps strengthen the bones, teeth, nerves,s and muscle function, and helps improve heart health. Calcium is not produced by the body therefore vegans need to eat vegan foods rich in calcium.

Traditionally food items like dairy, cheese, milk, and yogurt are viewed as the main source of calcium, however,  believe it or not, calcium is also readily available from plant sources.  If you are vegan, you can still get enough calcium from vegan food items.

The majority of the calcium consumed is stored in the bones, however, one percent is used for muscle contractions, regulating heart rhythms, blood clotting, and nerve functions.  

See also, Top 10 Potassium Rich Foods and,  13 Best Anti-Inflammatory Superfoods To Consume

Recommended daily calcium intake

According to the national institute of science, the average recommended amount of Calcium for adults is 1000 mg. but women are suggested to take about 1200 mg of calcium each day.

Additionally, the experts suggest that older adults who are above 60 take up to 1500 mg of calcium daily.

People who are Calcium deficient can take up to 2500 mg of Calcium each day for a limited time. If they keep taking Calcium of about 2500 mg each day for a longer period, it may cause some health issues for them.

Moreover, the recommended upper limit of Calcium for older adults with calcium deficiency is 2000 mg. they should not take more than 2000 mg daily.

Note that Vitamin D helps the body to absorb calcium, so make sure you are not deficient in Vitamin D. See Vitamin D3 and K2 and Most Common Vitamin Deficiencies And How To Get Enough.

Also, a diet high in caffeine, sodium, and alcohol may reduce the absorption of calcium. 

In this article, we will provide you with a list of food items containing Calcium, and these foods are vegetarian-friendly foods.

8 best calcium-rich foods

Here are a few plant sources of calcium:

1. Soybeans

Soybeans are a healthy food that is rich in calcium, and it is a vegan food and the best source of Calcium for vegetarians. According to reports, one cup of properly cooked soybeans has 18.5 percent DRI. In addition, immature soybeans provide you with 27.6 percent DRI calcium.

Additionally, the products which are made up of soybeans also contain Calcium and other minerals. Foods like tofu, tempeh, and natto are made up of soybeans, and tofu contains Calcium 350 mg.

Moreover, tempeh and natto are also soybean products, and these are made up of fermented soybeans. A study showed that one serving of 100 grams contains 11 percent of the DRI, and the 100 grams of natto have 22 percent of DRI.

In addition, soybeans are also a good source of minerals and vitamins. The soybeans are rich in protein too. So if you are vegan, add soybeans into your diet.

2. Seeds

Do you love seeds? If yes, that’s great for you because seeds are full of healthy nutrients, minerals, and other elements. All seeds possess a high amount of Calcium, and it is allowed in a vegan diet too. According to experts, not only seeds but also seeds products are a great source of Calcium, like seed oil and butter.

Basically, the seeds butter like tahini which is specifically made up of the sesame seeds contains 65 mg of Calcium per tablespoon. Additionally, sesame seed oil provides 2 percent of RDI. It is best for vegans to eat tahini butter instead of sesame oil.

Moreover, the chia seed is well known for its nutritional value, and it gained popularity in a few years because of its health benefits. Do you know why doctors say that chia is good for muscles? The chia seeds are rich in Calcium, and it also helps in the metabolization of Calcium which is why they help in muscle development.

According to a study, two tablespoons of chia seeds contain 179 mg of Calcium. People can use chia seed in different ways like chia seed pudding, and chia seed water because all chia seed recipes provide a good amount of Calcium.

Moreover, the chia seeds contain a small amount of boron that makes the bones healthy and strong.

As you know, vegans can eat seeds, so they can use sunflower seeds because these are also rich in Calcium and other healthy nutrients. A study showed that one cup of Sunflower seeds possesses 109 mg of calcium. Moreover, the sunflower seed oil is also good to use in cooking.

If you are using sunflower seeds, make sure you are using unsalted sunflower seeds because the seeds rotted in salt may cause calcium depletion.

3. Beans, Pea, and Lentils

Beans, peas, and lentils are good food for vegans. Most vegans eat beans, peas, and lentils for gaining protein and healthy carbs, and these foods are a great source of Calcium.

According to a study, 175 grams of cooked contain beans, pea, and lentils

White beans: 13 percent of RDI

Navy beans: 13 percent of RDI

Chickpeas: 9 percent of RDI

Lentils: 4 percent of the RDI

Kidney beans: 11 percent of RDI

Winged beans: 26 percent of the RDI

Black beans: 11 percent of RDI

Additionally, these beans and lentils also contain zinc, potassium, iron, folate, etc. They also improve overall health, and it also aids in lowering cholesterol levels and diabetes.

4. Nuts

All types of nuts are rich in Calcium, such as almonds, Brazil nuts, walnuts, etc. these are plant-based sources of Calcium.

According to reports, one-Fourth cup of almonds contains 97 mg of Calcium and about 10 percent of DRI.

Additionally, Brazil nuts are another great source of Calcium and protein.

Half a cup of Brazil nuts contains almost 12 percent of RDI. Furthermore, nuts like walnuts, pistachios, hazelnuts, and macadamia nuts give you about 3 to 4 percent of the RDI. That’s why health experts suggest that vegetarians take nuts for breakfast and because in this way, they will get a sufficient amount of Calcium in their morning.

Moreover, all these nuts are a good source of protein and important minerals, vitamins, and healthy fats.

A study report also shows that eating nuts each day helps in lowering the cholesterol level, regulates blood pressure, and aids in getting rid of multiple chronic illnesses.

5. Vegetables

Most Vegetables, especially those with a bitter taste and dark green leaf, contain a high amount of calcium. These vegetables are spinach, bok choy, podded peas, parsley, mustard, and collard green and have 84-142mg of calcium in 1/2 cup.

Some other vegetables which are also rich in calcium are okra, kale, cabbage, broccoli, etc. They contain 3-6 percent of the RDI per cooked 1/2 cup.

Some vegetables, like spinach and Swiss chard, also contain high levels of antinutrients oxalates. Oxalates themselves bind to calcium and thus don’t allow calcium absorption in the gut.

According to research, the body can only absorb up to 5 percent of calcium.

Some low oxalate vegetables are, Romaine lettuce, arugula, bok choy, kale, watercress, green onions, mustard, turnip greens, cabbage, butter lettuce, 

6. Fruits

Some fruits are rich in calcium, and they almost provide 18mg or 2 % of the RDI. while dried fruit only contains 13mg.

Oranges and fortified orange juice are on the top of this list. They provide us with about 48_65 mg or 5-7 percent of the RDI per medium-sized fruit.

Blackcurrants, blackberries, and raspberries also contain calcium in it. Blackcurrants contain 65 mg of calcium in it or 7 percent RDI. on the other hand, blackberries, and raspberries contain 32-44 mg per cup.

These fruits are also packed with fiber, vitamin C, and some other minerals.

 7. Grains

Not all grains can provide you with Calcium, but there are some types of grains that can give you a high amount of Calcium. According to the report, two ancient gluten-free grains, teff, and amaranth provide a sufficient amount of Calcium. A study result showed that 250 grams of cooked teff and amaranth give 12 percent of the RDI.

Both grains can be used in different recipes like Gluten-free Vegan Teff Biscuit, In addition, it can be used in different sauces. You can use these two Calcium-rich grains in any form.

8. Seaweed

Seaweeds are popular nowadays due to their amazing benefits. Seaweeds are a source of multiple good nutrients like protein, iron, and Calcium. Seaweed Is one of the favorite foods of vegans because it is considered a healthy food. The seaweed is available in different forms.

According to a report, the wakame, which is raw seaweed, provides about 126 mg of Calcium by consuming one cup of wakame. The wakame is the most used ingredient in Sushi restaurants.

Additionally, another type of seaweed is kelp which is commonly used; it is also a great source of Calcium, and people use it in raw or dried form.

A study stated that one cup of kelp contains 14 percent of RDI.

Fortified Foods And Drinks

Some foods are fortified with calcium by manufacturers,  to boost their nutritional value, some foods include orange juice, plant milk, yogurt, cereals, and baked goods. 

1 cup of orange juice contains (349 mg) of calcium

1 cup of soymilk contains (299 mg) of calcium.

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