Although dairy products are rich in calcium, many people cannot or do not consume them.
The good news is many plant-based foods contain calcium, including many vegetables and fortified products.
Calcium is a critical nutrient! It does more than strengthen bones. Your muscles use calcium to contract, and your heart cannot beat without it!
Calcium-rich foods are especially important to vegans and vegetarians, pregnant and breastfeeding women, and kids 9 – 18 years of age. So many people do not get enough calcium that it is considered a nutrient of public health concern!
How much calcium do you need? Find out here.
Plant-based diets can provide calcium
Dairy is a good source of calcium, but many plant-based products also have calcium. As a comparison, 1 cup of milk contains around 300 mg of calcium while 1 cup of fortified OJ may have 350 mg.
However, as a mineral, calcium is often difficult to absorb due to the other compounds found in foods, such as phytates in grains (sprouted grains improve calcium availability) and oxalates in dark green veggies.
Many foods contain calcium, but you need to focus on consuming enough of them to ensure adequate intake.
Plant-based foods with calcium
| Food | Calcium average* (mg) |
| 1/2 cup tofu made with calcium | 861 |
| 1 cup enriched almond milk | 450 |
| 1 cup enriched OJ | 350 |
| ¾ cup dairy-free yogurt | 280 |
| 1/2 cup enriched cornmeal | 250 |
| 1/2 cup cooked soybeans | 250 |
| 1 cup scalloped potatoes | 140 |
| 1 cup instant oatmeal/cream of wheat | 140 |
| 1/2 cup pink or black beans | 130 |
| 1/2 cup cooked amaranth, turnip, or collard leaves | 125 |
| 2 slices wheat bread | 90 |
| 1/4 cup trail mix with choc chips, nuts, seeds | 40 |
Here are examples of meals and snacks that can help you meet calcium requirements.
| Day 1 | Calcium (mg) |
| Breakfast 1 cup OJ, fortified | 350 |
| Snack 3/4 cup plant-based yogurt | 280 |
| Dinner – Stir fry with 1/4 cup tofu 1/4 cup beans 1/4 cup greens | 555 |
| TOTAL | 1,185 |
| Day 2 | Calcium (mg) |
| Breakfast 1 cup oatmeal 1 cup almond milk, fortified | 140 450 |
| Lunch 1/2 cup soybeans (edamame) 1 cup scalloped potatoes 2 slices of bread for your sandwich | 250 140 90 |
| Snack 1/4 cup trail mix | 40 |
| TOTAL | 1,110 |
Healthy diets contain adequate calcium
Most people relate calcium to strong bones, but it does so much more! Critical for blood clotting and helping to regulate blood pressure, calcium is a necessary nutrient for health.
Although calcium is found in dairy products, it is also found in many plants and plant-based products. Ensure your diet contains enough calcium by eating a variety of calcium-rich or fortified foods.
*Calcium estimates from the Abridged List Ordered by Nutrient Content in Household Measure Source: USDA National Nutrient Database for Standard Reference Legacy (2018) Nutrients: Calcium, Ca(mg) and from sodeliciousdairyfree.com
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
