Best Plant-Based Vegan Calcium Source

When first starting on the path to a vegan diet, one common question is, "Where do I get my calcium?" It's a genuine issue as calcium helps maintain healthy bones, teeth, muscles, and nerve transmission. Despite dairy being the conventional calcium source, the plant-based world has many rich and diversified options that may surprise you. 

Let’s discover the best plant-based vegan calcium sources that will match your body’s nutritional requirements.

Best Vegan-Based Calcium Source 

 Vegan Calcium Source

1. Beans, lentils, and peas:

Various beans and lentils provide 4-26% of the RDI, but they also contain absorption-inhibiting phytates. To neutralize these compounds and enhance calcium bioavailability, soak, germinate, or ferment the foods. Cooked beans, peas, and lentils may be used in a variety of dishes, such as soups, curries, and wraps.

2. Seeds:

Seeds such as tahini, chia, and flax seeds are good sources of calcium. For example, Tahini (sesame butter) & Chia, and flax seeds contain 130 mg per 2 tbsp (13% of the RDI) & 5-6% of the RDI per 2 tbsp, respectively. You can use tahini on toast, chia or flax seeds on yogurt or muesli, or incorporate them into baked products.

Also Check This: Plant Based Sources of Vitamin B12 


3. Fortified Foods:

  • Plant Milk: Vegan fortified plant milk offer 300–500 mg of calcium per 240 ml (1 cup). Getting the calcium you need from a plant-based milk alternative is as simple as drinking two glasses a day. One cup of soy milk typically contains approximately 300 mg of calcium, making it an excellent option for meeting daily calcium requirements

  • Vegan yogurt: Fortified vegan yogurt contains 150-200 mg of calcium per serving. Making it part of your everyday diet helps boost calcium intake.

  • Calcium-fortified Cereals, Bread, and Tortillas: The calcium content of calcium-enriched these foods may vary. On average, 200-300 mg of calcium can be found in one serving of fortified cereal.

  • Fortified orange juice: This fortified juice has around 500 milligrams of calcium per cup, which is almost half of the daily value.

4. Blackstrap Molasses:

Blackstrap molasses is a highly nutritious sweetener. Triple-boiled sugar cane is used in its preparation. A tablespoon (15 ml) provides 18% of the RDI of calcium and many other vitamins and minerals, unlike sugar's negligible amounts. 

Blackstrap molasses is a versatile sweetener that may be used in many different recipes. Your body needs energy most in the morning, so consume this mineral then. People drink this blend three times a day to treat serious health issues & bone health.

Also Check This: Omega 3s Rich Vegan Sources 


5. Leafy Greens:

Leafy greens such as spinach and bok choy provide 8-14% of the RDI per half cup. They are also Low-oxalate vegetables that have better absorption abilities. The best way to use it is in blended foods, soups, salads, or side dishes. Additionally, combine with dishes abundant in vitamin C to improve absorption.

6. Almonds:

Calcium content is high in almonds, with 97 mg per 1/4 cup (10% of the RDI). Almonds contain oxalates, which inhibit calcium absorption, but their nutrients make them a good source. Almonds can be consumed as refreshments, blended into smoothies, or used in condiments and seasonings as almond butter.

7. Some Grains:

Grains, such as amaranth and teff (high-protein grain) provide 12% of the RDI per cooked cup (250g). They are demonstrating the versatility of grains in increasing calcium consumption.

You can use amaranth and teff in the form of gluten-free ancient grain as a porridge, mix it into soups or salads, or use it to make baked products like bread, muffins, and crackers.

Also Check This: Vegan Cheese: A Guide To Plant-Based Cheeses


8. Seaweed:

A cup of wakame provides 12% of the RDI, demonstrating marine veggies' potential. Kelp, which contains 14% of the RDI per cup, is a great example of the nutritional delights found under the ocean's surface.

Rehydrated wakame is used in soups, salads, and cold dishes like sunomono, where it's delicate texture and subtle sweetness complement other components. Kelp can be used as a seasoning for salty umami flavor. However, care is advised owing to the possibility of heavy metal levels.

9. Soy Products:

Soybeans contain oxalates, which can inhibit the absorption of calcium. However, they make up for this by providing between 18.5% (cooked) and 27.6% (edamame) of the RDA for bioavailable calcium. Beans are digestible because they bind calcium and other elements.

Soybeans may be used in a wide variety of dishes, including stews, stir-fries, and salads. Edamame is a healthy nibble, whereas tofu and tempeh can be transformed into versatile, protein-rich staples.

Also Check This: What Is Vegan Milk & Benefits of Vegan Milk.


Some Key Points To Be Consider

How Much Calcium Do Vegans Need?

  • Vegans require the same amount of calcium as omnivores.
  • The daily dosage is 1000mg for persons 19-50 and 1200mg for those 50+.
  • A sufficient calcium intake is necessary for bone health, and insufficient calcium intake may increase fracture risk.

Calcium Absorption Factors:

  • Some leafy greens include oxalates that prevent the body from absorbing calcium. Leafy greens like collards, kale, and mustard greens absorb calcium effectively.
  • The bones may benefit from a diet rich in plant-based proteins like beans and animal substitutes. Some protein-packed animal substitutes (mock meat) such as Sudo's Chicken Popcorn (23g protein per 100g serving), Keema Samosa (22g protein per 100g serving), vegan chicken momos (12g protein per 100g serving) & veg seekh kebab (16g protein per 100g serving), veg galouti kebab (4g protein per 100g serving), & Plant Based Burger Patty (6g protein per 100g serving).

Some of the protein-packed vegan recipes by Sudo Foods such as:


Vegans should eat a wide variety of foods to ensure they get enough calcium. These above-mentioned vegan sources, along with mindful eating and fortified foods, may help vegans get enough calcium for health. Using the above list of calcium-rich vegan foods as a guide, vegans may make informed choices regarding their calcium consumption and bone health. Individuals should incorporate a variety of calcium-rich plant foods into their diets while taking into account factors that influence calcium absorption.

The desire for vegan and vegetarian diets is on the rise, and Sudo is here to provide tasty and environmentally friendly options. Check out to explore the delicious vegan meaty protein-packed Sudo Foods.

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