May 01, 2014
15 Vegan Calcium Sources
My cousin’s girlfriend recently became vegan, so in addition to having delicious vegan Shepherd’s pie on Easter, there was also a lot of talk about vegan diets. Being a vegetarian I get similar tirades on how I manage to get my protein from some of my relatives (or complete strangers sometimes), but she has the added bonus of people bugging her about how she’s going to get her calcium. 
Here are 15 vegan sources of calcium – no dairy necessary.
Of course, the best way to get the most nutrients out of your veggies is to go organic. The recommended daily intake of calcium varies with age, but generally you should aim for 1000 - 1200mg a day. Calcium is in many fruits, vegetables, and nuts, so whether you’re vegan, lactose intolerant, or just not a milk fan you can still easily get enough calcium in your diet.
Here are 15 vegan sources of calcium – no dairy necessary.
- Kale (1 cup contains 180 mg)
- Collard Greens (1 cup contains over 350 mg)
- Blackstrap Molasses (2 tablespoons contains 400 mg)
- Tempeh (1 cup contains 215 mg)
- Turnip Greens (1 cup contains 250 mg)
- Almond butter (2 tablespoons contains 85 mg)
- Great northern beans (1 cup contains 120 mg)
- Soybeans (1 cup contains 175 mg)
- Broccoli (1 cup contains 95 mg)
- Oranges (1 orange contains between 50 and 60 mg)
- Figs (1/2 cup contains 120 mg)
- Dates (1/2 cup contains 35 mg)
- Artichoke (1 medium artichoke contains 55 mg)
- Navy beans (1 cup contains 125 mg)
- Amaranth (1 cup contains 275 mg)
Of course, the best way to get the most nutrients out of your veggies is to go organic. The recommended daily intake of calcium varies with age, but generally you should aim for 1000 - 1200mg a day. Calcium is in many fruits, vegetables, and nuts, so whether you’re vegan, lactose intolerant, or just not a milk fan you can still easily get enough calcium in your diet.
