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The Best Sources of Calcium for Vegans

Calcium is essential for healthy bones. Most diets include milk and other dairy products in order to fulfill the recommended daily allowance of calcium, which is around 1,000 mg per day, according to the Harvard School of Public Health. However, a vegan diet excludes any foods that come from animals, including dairy products. Vegans can still meet the required daily dose by consuming supplements or plant foods that are high in calcium.

  1. Leafy Vegetables

    • Vegetables that are dark green and leafy include kale, broccoli, bok choi, cabbage, turnip greens and collard greens, among others. Members of this group contain high levels of calcium; collard greens, for example, pack around 350 mg of calcium into a serving. Leafy vegetables that contain high amounts of oxalic acid, such as spinach, interrupt calcium absorption. Choose dark green vegetables with lower amounts of oxalic acid.

    Tofu

    • Tofu, if processed correctly, can contain more calcium per serving than a glass of milk. The Vegetarian Resource Group website suggests looking for tofu that is processed with calcium sulfate, as opposed to nigari. The amount of calcium contained in tofu will also vary by brand. Check the nutrition information on the packaging to find brands that have the highest levels of calcium.

    Calcium Fortified Foods

    • Many foods have calcium added to them that might not otherwise be there. The body does not recognize this difference, so it is fine to include these foods as a source of calcium. Some examples of calcium enriched foods are cereals, breads, soy milk and orange juice. When choosing calcium fortified breads or cereals, make sure that they are vegan appropriate.

    Supplements

    • Supplements are a quick way to satisfy an entire day's requirement of calcium. Experts at the Mayo Clinic recommend choosing a supplement that contains a large amount of elemental calcium, which is the essential ingredient that will be absorbed and used by the body. This information is usually presented in milligrams per serving. For those who don't like swallowing large pills, chewy supplements are now available.

    Nuts

    • Many nuts contain relatively high amounts of calcium. The best choices are almonds, Brazil nuts, pecans and macadamia nuts. However, nuts should not be counted on as a sole source of calcium, because it takes a large serving of nuts to get a moderate serving of calcium. Because nuts contain a high amount of fat, they should be eaten sparingly.

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