If you’re like us, you vividly remember the “Got Milk?” campaign of the 90s, where celebrities confidently graced the pages of magazines to tout the role of milk in supporting strong and healthy bones. The white mustaches they sported were not in vain—milk is high in calcium, an essential mineral that plays a crucial role in skeletal growth as well as other important bodily functions. While it is true that dairy is a good source of calcium, many people now prefer to avoid dairy products altogether, whether for health, environmental, or ethical reasons. Fortunately, there are plenty of excellent plant-based sources of calcium that can help those who skip dairy to meet their daily needs. Read on to learn more about some of the best vegan calcium sources.
Leafy Greens
Dark, leafy greens like kale, spinach, and collard greens are rich in several key vitamins and minerals and pack a serious calcium punch. Just one cup of cooked kale provides approximately 180 mg of calcium, which is about 18% of the recommended daily intake. Try to consume a variety of greens by enjoying them in salads, soups, or blended into smoothies.
Sesame Seeds
Sesame seeds are a tiny but mighty powerhouse of nutrients, especially when it comes to calcium. With around 88 mg of calcium per tablespoon, these little seeds are a delicious way to add a nutty crunch to your meals while boosting your calcium intake. Sprinkle them on top of salads, stir-fries, or even baked goods, toasting them first if you prefer a deeper flavor.
Tofu
Made from soybeans, tofu is a popular plant-based protein source that is also an excellent source of calcium. A half-cup serving of tofu contains 10 grams of protein and over 400 mg of calcium, almost half of the daily calcium requirement for the average adult. Tofu is also incredibly versatile and can be incorporated into Asian dishes, curries, soups, or even made into vegan cheeses.
