10 Delicious Plant-Based Sources of Calcium


Most of the time when we hear about how we need to ‘get enough calcium’, milk comes to mind.   A lot of this has to do with advertising.  But, it’s true, we do need calcium.  Some of us are either lactose intolerant or choose to eat plant-based (vegan) foods.  Fortunately, there are plenty of delicious and healthy options for getting calcium without dairy.  Here are 10 of the best plant-based foods that are packed with calcium.

  1. Spinach– These dark, leafy greens are loaded with 250 mg of calcium per cup.  Spinach is delicious when cooked, in casseroles and used as salad leaves.
  2. Soy– In a plant-based diet, soy is often looked to for protein, but it’s also packed with calcium. Drink a cup of soy milk, for example, and you’ll have up to 368 mg of calcium. Tofu is easy to add to a variety of dishes and silken tofu is great to add to pies and smoothies.
  3. Oranges– They’re great as they are and delicious and thirst quenching as juice. You can consume up to 300 mg per cup of fortified juice and 60 mg by eating an orange.
  4. Kale– at over 94 mg of calcium per cup, kale continues to show us why it’s such an awesome superfood. It can be used as a salad base, in smoothies, baked as kale chips, and in casseroles.
  5. Almond Milk– Use almond milk just like you would use cow’s milk. Dip your cookies in it, pour it over cereal or make hot cocoa. You can take in 450 mg of calcium in a cup of this seriously delicious milk.
  6. Sesame Seeds– Order your bagel with sesame seeds, or sprinkle them on a salad or another dish. These seeds pack in 140 mg of calcium per tablespoon!
  7. Bok choy – Add it to your favorite stir fry dish or salad and you’ll be treating yourself to 150 mg of calcium per cup.
  8. Figs – High in iron and fiber, sweet figs pack in 140 mg of calcium for every 10 of them.
  9. Navy beans– They provide 125 mg of calcium per cup and are perfect for stews, soups, dips and chilis!
  10. Cereals fortified with calcium – There are a variety of cereals (hot and otherwise) that are calcium fortified. Hot oatmeal can contain 300 mg of calcium per cup!

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