8 Vegan Friendly Foods High in Calcium

1. Fortified Plant Milk

Many plant-based milks, such as soy, almond, oat, and others, are fortified with calcium. Usually, they are comparable to the amount of calcium provided by cows milk, around 300 mg per cup.

2. Tofu

A 3-ounce portion of calcium-set tofu, which is produced with calcium sulfate or chloride, has about 400 mg of calcium. For higher calcium content, choose firm or extra-firm kinds.

3. Fortified Cereals

Breakfast cereals are an easy way to increase your calcium intake because they are frequently fortified. To get more fiber and nutrients, go for whole-grain choices.

4. Dark Leafy Greens

In terms of calcium content, kale, collard greens, spinach, and turnip greens are all winning options. A cooked cup of kale has about 200 mg, and a cup of collard greens has an astounding 268 mg.

5. Beans and Lentils

These powerhouses of protein also excel in terms of calcium concentration. While lentils and chickpeas supply 4-9% of the daily recommended value (DV), a cup of cooked white beans provides about 13%.

6. Sesame Seeds

Sesame seeds may be small in size but they provide a burst of calcium. Their 88 mg content in only one tablespoon makes them an excellent addition to stir-fries, yogurt bowls, and salads.

7. Almonds

Almonds are a filling snack and high-calcium. Consuming approximately 23 almonds will supply you with about 8% of the calcium required on a daily basis.

8. Chia Seeds

These adaptable seeds are high in fiber, calcium, and healthy fats. About 179 mg of calcium can be found in two tablespoons, which makes them an ideal addition to puddings, baked goods, and smoothies.