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A Vegan's Guide To Calcium Rich Foods

Calcium plays a crucial role in our body. It is well known for its ability to build and maintain your bones.

The Reference Daily Intake of Calcium is 1000 mg per day for adults. It increases to 1200 mg for those who are over 50 and is 1300 mg for children aged 4-18. Yet many people fail to get enough of this nutrient, including vegans. So, what’s the best way for vegans to ensure that their diets are working in favor of good bone health?


  • Soy Foods
  • Soybeans are naturally rich in calcium.

    Foods made from soybeans, such as tofu, tempeh and natto are also rich in minerals. Minimally processed soy foods are also a great source of fiber, vitamins and minerals. Plus, they are one of the rare plant foods considered a complete source of protein. A half-cup of tofu will pack anywhere from 40 to 86 percent of your daily calcium needs.

  • Beans, peas and lentils
  • In addition to being rich in protein and fiber, beans and lentils are good sources of calcium.

    This means that they are a great source and are particularly important for those who abstain from meat, fish or dairy products. Feel free to add chickpeas, brown lentils and kidney beans to your diet.

  • Certain nuts
  • All nuts contain a limited amount of calcium, but almonds are especially rich, providing 97 mg per 35 grams. That’s 10% of the RDI. 

    Eating nuts as a part of a healthy diet may be good for your heart. They contain a lot of nutrients and act as a great snack too! Nuts like walnuts, pistachios, hazelnuts and macadamia nuts are also a great source of calcium.

  • Vegetables and Leafy greens
  • Some vegetables, mostly bitter ones like dark leafy greens and cruciferous vegetables, are rich in calcium.

    Kale, spinach, turnip as well as mustard and collard greens provide 84-142 mg or 8-14% of the RDI. Other calcium rich vegetables include Brussels sprouts, cabbage, green beans and sweet potatoes. Such greens are a great source of calcium that your body can absorb, boiling them will further boost absorption.


  • Fruits 
  • Some varieties of fruit contain a good amount of calcium in them. Fruits such as figs or dried figs, oranges, papayas, blackcurrant, blackberries and raspberries round off the list. In addition to calcium, these fruits also offer a good dose of vitamin C, fiber and minerals. They are worth adding to your diet. Don’t hesitate to try them out in the form of smoothies! 

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