Where Vegans Get Calcium

Can You Get Calcium Without Dairy?

Calcium is a mineral that plays a crucial role in our body. It’s a mineral that is not only responsible for keeping bones and teeth strong but it’s also carries out important functions in the body such as muscle contractions, nerve transmission, blood clotting and controlling your muscles.

This mineral has a wide range of availability in foods, not just milk and dairy. It is a common misconception that you can only have calcium whenever you drink cow’s milk or eat food that is rich in dairy. In fact, there is nothing special about calcium content in cow’s milk, you can get the same amount of calcium that is effectively absorbed by drinking fortified soy milk. Even better, eating vegetables that are rich in calcium in low-oxalate vegetables such as bok choy, broccoli, kale that absorbable by 15% – 30% more than drinking cow’s milk according to research cited by Dr. Greger.

Many plant foods contain this mineral so you can get all the calcium you need through a plant-based diet.

Here Are The Top 9 Vegan Foods That Are High in Calcium

1. Lentils, Beans and Peas

The intake of legumes—beans, chickpeas, split peas, and lentils. Not only they are rich in fibre, but they also have a good source of calcium.

Lentils, Beans and Peas

Cooked per 100g

  • Soybeans – 277 mg
  • White beans – 90.00mg
  • Navy beans –  69.00 mg
  • Bean sprouts – 56.00 mg
  • Chickpeas – 46.00 mg
  • Kidney beans – 26.00 mg
  • Green Peas – 24.00 mg
  • Lentils – 19.00 mg

2. Leafy Greens Calcium Content

Serving Size: Per 100 g

Fresh picked greens from the garden, collards, kale, broccoli. Clean food. Healthy product.
  • Kale Cooked – 272 mg
  • Kale Raw – 254 mg
  • Collards Cooked – 249 mg
  • Collard Raw – 232 mg
  • Bok Choy – 114 mg
  • Chinese Cabbage Cooked – 109 mg
  • Chinese Cabbage Raw – 105 mg
  • Broccoli Cooked – 49 mg
  • Broccoli Raw – 47 mg

3. Seeds

Serving per 100g added into a salad or oats.

Ingredients as source vitamins, dietary fibre and natural minerals
  • Chia Seeds – 667 mg
  • Flax Seeds – 200 mg
  • Hemp Seeds – 70 mg
  • Sunflower Seeds – 70 mg

4. Soya and Tofu

Serving Size Per 100 g

Two blocks of fresh bean curd (tofu)
  • Tofu – 200 to 400 mg
  • Tofu Yogurt – 118 mg
  • Tempeh – 111 mg

5. Fresh Fruits

Serving Size: Per 100g

Oranges, Kiwi and Tangerines
  • Oranges – 40 mg
  • Prickly Pears – 56 mg
  • Tangerines – 37 mg
  • Figs – 35 mg
  • Kiwi Fruit -35 mg

6. Seaweed

Serving Size: Per 100 g

Japanese seaweed salad with black salt

Best eaten raw – 129 mg

7. Dried Fruits

Serving Size per 100 grams

pile of healthy goji berries
  • Goji Berries – 190 mg
  • Figs – 162 mg
  • Currant (Dried Gooseberry) – 88 mg
  • Raisins (Dried Grapes) – 62 mg

8. Nuts

Serving Size: 100 g

Walnuts, hazelnuts and almonds in jars
  • Almonds – 267 mg
  • Brazil Nuts – 160 mg
  • Pistachio Nuts – 105 mg
  • Hazel Nuts – 100 mg
  • Walnuts – 98 mg

9. Drinks

Served per 100 g

Non-dairy alternatives Soy milk
  • Almond Milk (unsweetened) – 184 mg
  • Soy Milk – 123 mg

How Much Calcium Do You Need?

Dr Greger recommends at least 600 mg daily via calcium-­rich plant foods mentioned above.

This video will help you to understand about calcium in cow’s milk versus calcium in plant-based foods.

You can find the importance of Vitamin D and how to get it here.


NutritionFacts.org by Dr. Greger https://nutritionfacts.org/video/calcium-absorption-soy-milk-versus-cow-milk/

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About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.


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Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share healthy plant-based (and often oil-free) recipes and give you the best tips on finding vegan local food whilst travelling, promoting a plant-based lifestyle focusing on good health and spiritual wellbeing.

A plant-based lifestyle is not about giving up. It’s about embracing all that’s good. Eat food that doesn’t harm your body, animals, or the planet. Use a little as possible and recycle everything. Eat local and unprocessed food to minimise your carbon footprint. Avoid buying anything that contributes to animal suffering.

Each individual’s dietary needs and restrictions are unique to the individual. Please seek advice from a professional nutritionist or your doctor.

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  1. Ivana

    So informative! I didn’t know seaweed was also rich in calcium. I’ll make sure to consume more of it 🙂

  2. Trace x

    I really appreciated this article as we are mostly vegan in our family! Lots of good ideas here, especially the seaweed and dried fruit. I didn’t know this and will definitely add this to our diet! Thank you for the great tips!

  3. Jean

    glad I love the veggies here that are good sources of calcium too

  4. Martha Tim

    Loved Reading this…that chart is very helpful.

  5. Naina Shinde

    Nice articles, and thanks for sharing the list of which are high in calcium, as most of our family members are vegan will surely recommended this to them…. 🙂

  6. Vaishali

    Superb information and all in one place. Now I know where to direct my readers to when they ask this question


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