Good Sources of Calcium for a Vegan

Calcium is an important mineral in the body that helps maintain strong bones and teeth. The recommended daily allowance of calcium is between 800 and 1,200 mg. Vegans can find a lot of calcium in leafy green vegetables. Plant sources of calcium are more easily absorbed than animal sources. For proper absorption of calcium, it's important to have magnesium and vitamin D.

Leafy Green Vegetables

• Some of the best vegetables that contain calcium include broccoli, turnip greens, rhubarb, lettuces, collards, spinach, kale, Swiss chard and mustard greens. Cooked collard greens contain 358 mg of calcium in a cup, while cooked spinach contains 244 mg in a cup.

Soy Products

• Soy products that contain calcium include tofu, tempeh and soy milk. Other soy-based products such as tofu Shirataki noodles contain 10 percent of the recommended amount of calcium. Check the label of soy protein burgers and other "mock meats" to see how much protein they contain. Tofu contains 516 mg of calcium in a cup.

Cereals and Grains

• Several grains, such as amaranth, quinoa, wheat, corn and brown rice, are high in calcium. Quinoa is an ancient grain eaten by the Aztec Indians that has as much calcium as a quart of cow's milk per serving. Cereals are seeds of plants. Wheat contains 36 mg of calcium in 100 grams. Oats and buckwheat have the most calcium; a 100-gram serving of oats has 55 mg of calcium. A 100-gram serving of gluten-free buckwheat has 114 mg of calcium. The pasta form of buckwheat is called soba, and the roasted buckwheat seeds are called kasha.

Blackstrap Molasses

• In addition to its high iron content, blackstrap molasses is a great source of calcium. A dark, thick syrup that may be served over pancakes, blackstrap molasses is a healthy sweetener. You will receive 11.8 percent of your daily calcium requirements by having just two teaspoons of blackstrap molasses a day. It has 117.53 mg of calcium in two teaspoons.