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Which Vegan Foods are High in Calcium? Are We Getting Enough?


What Vegan Foods contain Calcium?

There's no question that a Whole Foods Plant-Based diet brings a treasure trove of health benefits, but how do we know if we're getting enough of this vital mineral? Let's explore the world of vegan calcium sources and how to incorporate them effectively into our diet.

Calcium, often associated with dairy products, plays a pivotal role in maintaining strong bones and teeth, regulating muscle contractions, and supporting nerve function. Concerns sometimes arise about whether a vegan diet can meet the calcium requirements without relying on traditional dairy sources. However, the plant kingdom offers an abundance of calcium-rich foods.


So which Vegan foods are high in Calcium? Leafy Greens: Dark, leafy vegetables like kale, collard greens, and bok choy are calcium-packed powerhouses. Just a serving or two can contribute significantly to your daily calcium intake.

Fortified Foods: With advancements in nutrition, a range of plant-based foods like non-dairy milk (almond, soy, oat), cereals, breads, tofu, tempeh, plant-based yoghurts and cheeses, are often fortified with calcium. These options offer a convenient and effective way to bolster your calcium levels.

Nuts and Seeds: Almonds, chia seeds, and sesame seeds are not only great sources of healthy fats but also contain impressive amounts of calcium. Snacking on these can be both nutritious and delicious.

Legumes: Beans, lentils, and chickpeas not only provide protein but also contribute to your calcium intake. These versatile foods can be incorporated into a variety of dishes.

Tofu and Tempeh: Soy-based products like tofu and tempeh are excellent calcium sources. They are also versatile ingredients that can be used in stir-fries, sandwiches, and salads.


What Vegan Foods contain Calcium?

The average adult requires around 1000 to 1300 milligrams of calcium daily to sustain bone health, muscle function, and overall vitality. Here are some tips to help ensure you're hitting your target.


Meal Incorporation: Integrate at least one of the foods listed above into each of your meals. You can try a kale and almond salad, fortified cereal with plant milk, or a tofu stir-fry.

Diversify: Consuming a variety of calcium-rich foods can improve how effectively your body absorbs the mineral.

Track your meals: If you're worried you're not getting enough calcium in your diet, try using a meal tracker like Cronometer to see how much of each mineral you're getting.

Supplement if Necessary: If meeting calcium needs solely through food is challenging for you, there are many calcium supplements on the market. Always speak to your doctor if you believe you're calcium deficient.


Consuming the right amount of calcium on a vegan diet is a well-attainable feat and when planned well, it's rarely something we need to worry about. With leafy greens, fortified foods, nuts, seeds, legumes, and plant-based alternatives, the vegan palette of options is rich (and delicious).

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