Calcium is a mineral essential for bone health, a fact that has been drilled into all of us in the United States from the dairy industry’s “Got Milk?” ads. Many people believe that there’s no way to get enough calcium without drinking milk, but this couldn’t be further from the truth.
Fortunately, it’s entirely possible to get enough calcium on a 100% plant-based diet — you just need to know which foods to look for.
In this post, I’ll discuss the best high-calcium foods for vegans with tips for incorporating them into your diet. I’ll also explain how much calcium you need in a day and why calcium is so important for health.
Stick around to the end, because I also share a sample meal plan showing you how to get enough calcium without the need for supplements!
What is calcium?
Calcium is a mineral found in limestone, marble, and certain foods.
It’s the most abundant mineral in the human body1 and plays an important role in the strength of bones and teeth, muscle function, blood pressure regulation, nerve signaling, and more.
Calcium is an essential mineral, meaning we must get it from our diets for optimal health. The most well-known health condition that can result from not eating enough calcium is osteoporosis. This is where bones become weak and brittle over time, increasing the risk of fractures and frailty as we age.
Daily calcium needs
Our bodies need calcium every day since it’s used for so many functions. The amount of calcium needed varies by age and, in the 51-70 year age range, by sex:
- 0-6 months: 200 mg
- 7-12 months: 260 mg
- 1-3 years: 700 mg
- 4-8 years: 1,000 mg
- 9-18 years: 1,300 mg
- 19-50 years: 1,000 mg
- 51-70 years:
- Men: 1,000 mg
- Women: 1,200 mg
- >70 years: 1,200 mg
You may have noticed that our bodies need the most calcium during the 9 to 18-year age range. This is to accommodate the rapid bone growth that occurs during childhood and adolescence. This 1,300-milligram recommendation is what is used as the “Daily Value” amount listed on food nutrition labels.
Women tend to need more calcium after going through menopause. After menopause, women absorb and retain less calcium due to the drop in estrogen that occurs.
Both men and women lose bone mass as they age, which further increases the need for calcium (and strength training, but that’s for a different article).
The 14 best high-calcium foods for vegans
Fortunately, a well-planned vegan diet2 can provide all the calcium you need.
Note that the key term here is “well-planned”. While many plant-based foods contain calcium, some are much better sources than others. It can be difficult for vegans to get enough each day if they aren’t intentional with their food choices.
Overall, the best sources include fortified non-dairy milk, soy products, and a few types of beans, nuts, seeds, leafy greens, and grain-based foods. Let’s discuss these in more detail below:
1) Fortified Non-Dairy Milk
Store-bought, fortified non-dairy milk is one of the absolute best sources of calcium for vegans. Most brands at the grocery store fortify their plant milks with vitamins and minerals, including calcium. You’ll usually see it listed as “calcium carbonate” in the ingredient list.
A few examples include:
| Non-Dairy Milk | Calcium content in 1 cup | % of the Daily Value this amount provides |
| Silk Unsweet Soy Milk | 300 mg | 23% of the DV |
| Silk Original Soy Milk, all Almond Milk varieties, and Oat Milk | 450 mg | 35% of the DV |
| Almond Breeze Almond Milk | 450 mg | 35% of the DV |
| Oatly Oat Milk | 350 mg | 27% of the DV |
| Bettergoods Plant-Based Original Soy Milk | 300 mg | 23% of the DV |
| Good Karma Flax Milk + Protein | 290 mg | 22% of the DV |
When determining how non-dairy milks fit into your calcium needs, remember that the Daily Value refers to the 1,300-milligram recommendation for older children and adolescents. While a 1-cup serving of Almond Breeze Almond Milk provides 35% of the daily needs of a child in this age range, it offers 45% of the daily needs of men and pre-menopausal women.
Not sure how to pick a nutritious plant milk? Check out A Vegan Dietitian’s Guide to Non-Dairy Milk.
2) Firm tofu
Coming in strong in second place is firm and extra-firm tofu; specifically, tofu that is calcium-set. How can you tell whether your tofu is calcium-set? You’ll see a source of calcium in the ingredients list, usually calcium sulfate.
You’ll also see a significant amount of calcium in the nutrition facts label. Half a block of firm or extra-firm tofu usually provides around 250-325 milligrams of calcium.
Don’t let the bland flavor of raw tofu scare you away! Some of my favorite ways to enjoy tofu are:
- As a “tofu scramble” sautéed with vegetables and nutritional yeast
- Marinated in soy sauce and seasonings and air-fried until crispy
- Blended in creamy pasta sauces
- Blended into tofu “ricotta” and used in vegan lasagna
- Blended into my Vegan Strawberry Cream Cheese and spread on a bagel
3) Tempeh
Tempeh is another excellent source of calcium with 189 milligrams in 1 cup. If you haven’t tried tempeh before, I’d recommend the following tips when cooking it:
- Steam for 10 minutes before proceeding with your recipe. This removes the bitter flavor that you sometimes get with tempeh.
- Cut your tempeh into small pieces or slice it thinly. Large chunks of tempeh have a slimy texture inside that can be really unpleasant. Small pieces also absorb more flavor from sauces and marinades, so you won’t have tempeh that’s flavorful on the outside but bland inside.
- Brown tempeh very well in a pan with a little oil before adding sauces. This is crucial for getting a pleasant texture.
My Sticky Sesame Tempeh recipe follows all of these tips!
4) Chia seeds
These tiny seeds are packed with 150 milligrams of calcium in just 2 tablespoons. Sprinkle them over oatmeal, add them to baked goods, or use them to make chia pudding.
RELATED: Hemp Seeds vs. Chia Seeds
5) Great northern beans
These versatile, mild beans are a great staple for vegan pantries. There are 139 milligrams of calcium in just 1 cup. Simmer them with seasonings in a pot, blend them in white pasta sauces, add them to soup, or sauté them with tomatoes.
6) Green leafy vegetables
Need another reason to eat your greens? They’re a surprisingly great source of calcium! The best sources include:
| Leafy greens | Calcium content in ½ cup cooked greens | % of the Daily Value this amount provides |
| Collard greens | 134 mg | 10% of the DV |
| Turnip greens | 99 mg | 8% of the DV |
| Kale | 94 mg | 7% of the DV |
| Bok choy | 93 mg | 7% of the DV |
Spinach is high in calcium, but it isn’t considered a good calcium source. This is because spinach is also high in oxalates, compounds that limit how much calcium we absorb. Spinach is still an incredibly nutritious food, but I wouldn’t count it towards your total calcium intake.
7) Edamame
Edamame are young, immature soybeans that add a beautiful pop of green to a variety of dishes. They can be purchased pre-shelled in the freezer section, or you can buy them in the shells and enjoy them steamed with a little soy sauce. 1 cup provides 133 milligrams of calcium.
8) Almond butter & almonds
Out of all the nuts, almonds are the highest in calcium with 110 milligrams in 2 tablespoons of almond butter and 76 milligrams in one ounce (about a handful) of whole almonds.
9) Pinto beans
Mexican food lovers rejoice! Pinto beans provide 108 milligrams of calcium per cup, so be sure to savor some vegan refried beans or make a budget-friendly pot of charro beans. They’re also great in vegan chili!
10) Chickpeas
Chickpeas are another versatile bean rich in calcium with 75 milligrams in 1 cup. Enjoy them roasted as a crispy snack, added to soups and curries, or blended into vegan “cookie dough” for a protein- and fiber-packed dessert.
11) Commercial cornbread mix
Some store-bought cornbread mixes are fortified with calcium, making them a helpful and delicious addition to a calcium-rich diet. The Vegetarian Jiffy Corn Muffin Mix, for example, provides 66 milligrams in one cornbread muffin and is vegan when prepared with non-dairy milk and flaxseed “eggs” or egg replacer.
12) Tahini
Beloved as a key ingredient in hummus, tahini is a spread made from ground sesame seeds. With 64 milligrams of calcium in 1 tablespoon, you can get an extra calcium and flavor boost by adding a tahini dressing to Buddha bowls or using it to stuff pitted dates.
13) Corn tortillas
Calcium is added to corn tortillas during the liming process (known as nixtamalization), which softens the corn and makes its nutrients more easily digested. The body absorbs this calcium3 very easily.
There are 46 milligrams of calcium in one 6-inch corn tortilla. Have three tacos made with corn tortillas and you’ve got the same amount of calcium as a cup of great northern beans!
14) Whole wheat bread
Whole wheat bread isn’t super high in calcium, but it can certainly help contribute to your overall calcium needs with 30 milligrams in one slice.
Health benefits of calcium
Let’s dig a little deeper into how calcium works in the body and why it’s so important.
Helps prevent osteoporosis
Osteoporosis is common in older adults, especially women. In this condition, bones become weak and brittle leading to a higher risk of fractures.
Calcium helps prevent osteoporosis by:
- Providing structure and strength to bones
- Supporting the remodeling of existing bone where old bone tissue is removed and new bone cells are formed
- Optimizing bone mineral density during adolescence and adulthood so that there is more bone mass to draw from when age-related bone loss begins
Of course, calcium isn’t the only thing needed for healthy bones. Getting enough vitamin D and performing weight-bearing exercises like strength training, walking, dancing, yoga, and Pilates are also key.
Helps manage blood pressure
Calcium helps the cells lining our blood vessels function appropriately, helping these vessels contract and dilate to regulate blood pressure.
Promotes muscle function
Calcium is incredibly important for muscle contraction and relaxation. Each muscle cell has a tiny pool of calcium on standby, ready to be used when needed. Calcium is released from these pools into the rest of the muscle cell when the whole muscle needs to contract, and it’s taken back up into those pools when the muscle needs to relax.
Inadequate calcium intake means that there won’t be enough calcium stored in these pools, which can reduce the amount of force produced by the muscles.
Promotes proper nerve function
Calcium helps transmit signals between nerves through the release of neurotransmitters, supporting the overall function of the nervous system. Without enough calcium, signals from the nerves to the muscle aren’t as strong which can lead to muscle spasms.
Do vegans need to take a calcium supplement?
As long as you’re able to get enough calcium from your diet, calcium supplements aren’t necessary for vegans.
Vegans most at risk for calcium deficiency that may benefit from low- to moderate-dose calcium supplements are:
- Those who consistently struggle to eat enough calcium-rich foods
- Post-menopausal women
- Older men and women
Unlike other nutrients, we can’t get a good idea of the body’s calcium stores by doing a blood test, since most calcium is stored in the bones. DEXA scans are the best way to assess your calcium status, as this scan measures bone mineral density.
With calcium supplements, it’s important to make sure you aren’t overdoing it. The daily limit for calcium is set at 2,500 milligrams per day for adults 19-50 years old and 2,000 milligrams per day for older adults.
If you’re already meeting your needs through food and taking large doses of calcium on top of that, you could be at risk for calcium toxicity. This could lead to calcium deposits building up in the arteries and, eventually, coronary artery disease4.
Be sure to speak with your physician or registered dietitian before starting a calcium supplement.
RELATED: The Best Multivitamin For a Vegan Diet
Sample vegan meal plan
To show how an intentionally planned vegan diet can provide 100% of your calcium needs, take a look at this sample menu for a day’s worth of meals:
| Meal | Menu | Calcium Content |
| Breakfast | SAVORY option: Veggie tofu scramble (including 1/2 cup cooked kale and ½ block firm tofu)1 slice whole wheat avocado toast SWEET option: Overnight oats or breakfast cereal with 1 cup nondairy milk, berries, and 2 tbsp almond butter | 424 mg 560 mg |
| Lunch | 1 cup seasoned white beans1 cup cooked collard greens1 piece cornbread (made using commercial dry mix) | 339 mg |
| Dinner | 3 roasted veggie & avocado tacos on corn tortillas1 cup charro beans (seasoned pinto beans) | 246 mg |
| TOTAL | With SAVORY breakfast With SWEET breakfast | 1,009 mg 1,145 mg |
As you can see, these meals more than meet the daily 1,000-milligram requirement for adults without accounting for snacks or dessert, which can provide some additional room for modifications.
Summary: High-Calcium Foods for Vegans
Most vegans can meet their calcium needs by eating enough of the right foods, especially by including the two highest calcium sources: fortified plant milk and calcium-set tofu. In my experience, these two foods make it SO much easier for vegans to meet their calcium needs.
It can still be done without them, but your meals will need to be planned much more intentionally.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- National Institute of Health Office of Dietary Supplements. Calcium Fact Sheet for Health Professionals. NIH website. Accessed 10/31/24.
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025
- Rosado JL, Díaz M, Rosas A, Griffit I, García OP. Calcium absorption from corn tortilla is relatively high and is dependent upon calcium content and liming in Mexican women. J Nutr. 2005;135(11):2578-2581. doi:10.1093/jn/135.11.2578
- Morelli MB, Santulli G, Gambardella J. Calcium supplements: Good for the bone, bad for the heart? A systematic updated appraisal. Atherosclerosis. 2020;296:68-73. doi:10.1016/j.atherosclerosis.2020.01.008
