Calcium and Plant-based Diets

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

FoodCalcium average* (mg)
1/2 cup tofu made with calcium861
1 cup enriched almond milk450
1 cup enriched OJ350
¾ cup dairy-free yogurt280
1/2 cup enriched cornmeal250
1/2 cup cooked soybeans250
1 cup scalloped potatoes140
1 cup instant oatmeal/cream of wheat140
1/2 cup pink or black beans130
1/2 cup cooked amaranth, turnip, or collard leaves125
2 slices wheat bread90
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 1Calcium (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 2Calcium (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
TOTAL1,110

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.