Calcium is one of the most abundant minerals in the human body. It’s crucial for bone health, protein regulation, and muscle and nerve functions. It’s recommended for an average American adult to consume about 1000 mg of calcium per day. Drinking 3 glasses of milk can help you meet your calcium requirements. In fact, when most people think of calcium, one of the first things they think of is probably milk or dairy products. That’s probably why a large percentage of people struggle to meet the daily calcium recommendations, especially those who follow a vegetarian or dairy-free diet and don’t take calcium supplements.
However, did you know dairy isn’t the only (or even the best source of calcium)? Today, I’m sharing a round-up of the best vegetarian sources of calcium you can add to their diet plans if you’re wanting to avoid milk products or are on a vegan diet.
10 Best Vegetarian Sources Of Calcium
Dried figs
If you’re looking for plant based sources of calcium then dried figs are the way to go. Figs contain 162 mg of calcium in every 100 grams of dried figs, which is about half of the 300 mg of calcium per cup (250ml) that you get from cow’s milk.
Dried figs possess a lot of health benefits too including being good for your digestive health, vascular and heart health, skin health, and contain potential anticancer properties. In addition to being calcium rich, they also contain a good amount of fiber, potassium and are rich in other vitamins and minerals iron, vitamin K, magnesium, phosphorus, and zinc.
Fortified orange juice
Orange juice is an excellent source of vitamin C and potassium. Some brands have also fortified orange juice, which is another way of saying there’s calcium added. Fortified orange juice contains a good source of calcium and vitamin D. An 8-ounce glass of fortified orange juice provides about one-third of the daily value for calcium.
Soy milk
If you’ve already switched out dairy milk for a plant based milk, but haven’t yet given soy milk a try, here are a few good reasons why you should consider adding this milk alternative to your grocery list. Unlike many of the other plant based milk options on the market, soy milk has the same amount of calcium as cow’s milk, coming to about 300 mg of calcium per cup (250ml)!
It’s a great source of protein (7 grams per cup) as well as vitamin B and omega-3 fatty acids.
Bok choy
Bok choy is a Chinese cabbage jam packed with tons of nutrients. It’s calcium rich, containing about 74 mg of calcium per cup and also is a good source of phosphorus, iron, magnesium, and vitamin K. Bok choy is commonly found in a lot of Asian soups and stir-fries, but also works totally fine to be pan seared and served up as a go-to vegetable side dish.
Collard greens
Leafy greens contain an excellent source of calcium, but among the top on the list is collard greens. Collard greens is a common side dish found in many Southern cuisines accompanied with chicken and a starch like potatoes or rice. Did you know? Collard greens are especially calcium rich and also high in vitamin K, both of which are important nutrients for the body’s ability to promote good bone health. Collard greens also offer other health benefits like providing 27% of the daily recommended amount of calcium per cup and an impressive 883% of the daily recommended amount for vitamin K.
Seaweed
Some people are intimidated by seaweed, but it’s really another great source of calcium you’ll want to add to your list. Seaweed contains 169 mg of calcium per serving, which is 16% of the daily calcium recommended value. There are also so many other vitamins and nutrients our bodies need that are found in seaweed including Vitamin A, B1, B2, C, E, K, folate, copper, and potassium and is super rich in magnesium, calcium, and iron. It’s good for thyroid health, heart health, and gut health.
My favorite way to eat seaweed is wrapped on sushi or baked into a crispy seaweed snack. Some Asian cuisines also incorporate seaweed into a brothy soup or salad.
Poppy seeds
Did you know just 1 tablespoon of poppy seeds will give you 10% of the daily recommended value of calcium? That’s right. Many seeds like poppy seeds, chia seeds, and sesame seeds have proven to be great sources of calcium… even more than popular dairy products. Poppy seeds contain 127 mg of calcium per serving and are also high in other nutrients such as dietary fiber, protein and healthy fats. You can sprinkle poppy seeds as a topping on your yogurt or salad or incorporate them into a baked good like lemon poppy seed muffins or the next time you prepare an Asian cuisine.
Beans and Lentils
No matter what types of vegetarians you are, chances are you’re probably already eating beans and lentils on a regular basis. Beans and lentils are super versatile and can be combined into chili’s or soup, mashed into a refried bean dip, or served alongside a bed of rice.
Beans and lentils offer many of the health benefits such as contributing to overall heart health, helping to reduce the risk of cancer, help prevent fatty liver, improve gut health, reduce the risk of diabetes, control appetite, and more. Beans and lentils also are excellent sources of calcium, protein, fiber, and several micronutrients including iron, zinc, folate, magnesium, and potassium.
Winged beans supply 244 mg of calcium per cup, which is 19% of the daily recommended value. White beans are not too far behind, providing about 179 mg of calcium per cup (or about 12% of the daily recommended value). Lentils come up to about 3% of the recommended calcium intake per cup.
If you’re wanting to shake things up and discover more easy vegetarian meals you can try with lentils, we’ve got you covered!
Fortified foods
If a food is fortified, that means there has been nutrients added into them that they wouldn’t naturally contain as a way to help reduce nutrient deficiencies and improve the overall health. Some examples of fortified foods include fortified grains like cereal, flour, cornmeal, crackers, and tortillas.
Fortified foods are a great vegan source of calcium. In fact, some fortified foods like cereals have 100% of the daily recommended value of calcium added. You can look for other calcium fortified grains when you want to meet your calcium intake requirements.
Blackcurrants
So blackcurrants is a fruit I’ve never even heard of until I started searching for vegan sources of calcium. But interestingly enough, it’s a plant I remember seeing growing wildly in my neighborhood growing up — just never ate! Blackcurrants grow on shrubs and look closely similar to grapes or blueberries, only “black”. Like most other berries, they taste tart and sweet when eaten raw. Many people bake them into scones, add them to parfaits, or cook them into a jam or pie. Black currants are very nutrient-dense berries with antioxidant, antibacterial, and antiviral properties. They are an excellent source of calcium, rich with about 62 mg of calcium per serving and is also a good source of vitamin C, potassium, and iron.
Like this list of plant based ways of getting your daily recommended calcium intake? You’ll also love how to eat a balanced diet as a vegetarian.
