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Food Sources of Calcium for Vegans

Vegans don't eat meat or other animal products such as fish, milk, eggs or honey. All are good sources of calcium, which our bodies need for strong bones and teeth, healthy muscles, normal brain and spinal cord function and to prevent blood clotting. If you are a vegan, there are many alternative food sources to assist you in meeting your calcium intake of 1000 to 1300mg a day.

  1. Soy

    • Tofu (soya bean curd) is high in protein, low in saturated fat and a good source of calcium. 1/2 cup of firm tofu contains approximately 227 mg of calcium. It is made from curdled soy milk, similar to making cheese from cow's milk. Use regular or silken tofu for sauces and dairy-free desserts. Firm tofu is best stir fried, grilled, scrambled or steamed. Look for tofu with calcium sulfate for the highest level of calcium. Tempeh, fermented soya bean paste, looks like a veggie burger and is high in calcium and protein. Soy is also available as milk, cheese and yogurt, but these soy forms offer lower levels of calcium.

    Fruits and Vegetables

    • Include calcium-fortified foods to your list, including orange juice. Many markets stock a variety of brands. When it comes to vegetables, choose dark leafy greens: collards, turnip and mustard greens, kale, kelp, or arugula are calcium-rich and low in oxalate, which makes it easier for the calcium to be absorbed. Spinach is high in oxalate, providing lower levels of calcium absorption. Adding sea vegetables (seaweed) such as nori, kombu and wakame will also increase your calcium intake. Moderate calcium choices like broccoli, okra and bok choy are flavorful additions.

    Beans, Peas, Seeds and Nuts

    • Add beans, peas, seeds and nuts to your diet to increase your calcium intake. Stock up and store them in a dry, cool place. Black and kidney beans are favorites for soups, dips and side dishes. Soybeans, a legume, make great everyday snacks. Tahini is a favorite with children and is made from chickpeas which are low in calories and a great source of calcium. Nuts with the highest level of calcium are almonds and Brazil nuts. Almonds are low in calories and saturated fat and high in calcium and minerals. Eat them whole by the handful, sliced into salads, or ground into butter as a spread. Although high in calcium, Brazil nuts are high in fat, so eat sparingly. Add celery, dill, poppy, fennel, cumin, coriander and sesame seeds to your dishes for extra calcium. Mix sesame seed butter with chickpeas for hummus or with eggplant for baba ghanoush.

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