When vegans aren’t being asked if they get enough protein, they are usually getting harangued about how they get their calcium since they forgo cow’s milk. Not only is the vegan food world full of calcium food sources including fortified options like non-dairy milks, but mother nature designed plant based foods to be packed with all the calcium a girl (or boy) could ever need.
Here are some of the best calcium food sources to munch on if you want to up your calcium intake, all straight from the earth.
1. Collard Greens
Calcium: 1 Cup of Cooked Collard Greens = 357mg
In addition to calcium, collard greens are packed with vitamin K, vitamin A, vitamin C, folate, fiber and manganese.
2. Turnip Greens
Calcium: 1 Cup of Cooked Turnip Greens = 249mg
Once you pat yourself on the back for choosing a veggie so high in calcium, take another victory lap because in addition to calcium, turnip greens are also a great source of vitamin K, vitamin A, vitamin C, folate, manganese, vitamin E, fiber and copper.
3. Sesame Seeds
Calcium: 28g of whole roasted sesame seeds = 276.92mg
While munching on these delicious tiny little packets of power, you’ll also get a great dose of magnesium, phosphorus, iron, copper and manganese. While it has the most calcium in its whole roasted form, you can also enjoy tahini for an alternate way to consume these tiny darlings.
Calcium: 1 Cup of Cooked Kale = 179mg
Like its leafy brothers and sisters above, kale is a great source of vitamin K, vitamin A, vitamin C, and manganese. I personally love kale and have been eating it right out of my garden for the past week. It’s also perfectly in season at farmer’s markets.
5. Bok Choy
Calcium: 1 Cup of Cooked Bok Choy = 158mg
With bok choy you’re going to get a nice juicy vegetable that packs a whole lot of punch. High in vitamin K, vitamin A, vitamin C, folate and potassium, this (in season) vegetable is the perfect choice for dinner. Not only does it work well in traditional cooking, but it’s also fantastic for juicing. I personally use it as my base in most of my veggie based juices.
Calcium: 1 Cup of Cooked Okra = 135mg
Besides getting a tummy full of calcium, you can count on okra to provide you with vitamin K, vitamin C, and manganese.
While we’re highlighting six great foods that are naturally great sources of calcium, there are plenty more. Tempeh, flax seeds, tofu, soybeans, spinach, almonds, amaranth, blackstrap molasses, brocolli, navy beans and figs are all great foods that are high in calcium. And all without stealing milk that rightfully belongs to a baby calf. That’s a win/win. – Ali Berman