Vegan Calcium Sources: Natural Food Guide Options

Vegan Calcium Sources: Natural Food Guide Options

Did you know that Calcium has essential functions in the body?

Every person requires Calcium for healthy bone development and density.

It’s recommended to take at least 1000 mg of Calcium per day.

Calcium is a crucial nutrient that the body needs for blood pressure regulation.

It also plays a hand in blood clotting and muscle contraction.

This is why you must note the best vegan Calcium sources to add to your meals.

These vegan Calcium sources are listed below and have different concentrations per 100g of food.

Which Are the Best Vegan Calcium Food Sources

1. Okra

Are you searching for the best vegan calcium foods you can enjoy at home? Start with some fresh and nutritious okra.

Okra originates from South Asia and Africa, areas with a warm tropical climate. Many folks enjoy cooking okra as a vegetable, but it’s classified as a fruit. Eating a cup of delicious okra ensures you get 82mg of Calcium.

In addition, okra is rich in other nutrients such as magnesium, zinc, iron, Vitamin B6, Vitamin A, Vitamin C, and Vitamin K. Enjoy better immune function, blood sugar control, weight management, and blood clotting.

2. Sesame Seeds

Sesame seeds are among the top sources of vegan Calcium you can enjoy. These tiny seeds are rich in healthy oils and contain 22% of the RDI when unhulled and 1% RDI when hulled. In other words, eating a tablespoon of Sesame seeds amounts to 88 mg of Calcium.

These healthy seeds are great when you add them to a salad or have them toasted. They contain nutrients such as magnesium, manganese, and zinc. Also, you can benefit from Vitamin E, Vitamin B1, Vitamin B3, and Vitamin B6.

3. Arugula

Add some Arugula to your salad anytime and delight in its peppery taste. This vegetable originates from the Mediterranean region. One cup of raw Arugula contains 16 mg of Calcium.

Arugula is delicious and contains lots of other essential nutrients. These include Potassium, Folate, Vitamin A, Vitamin C, and Vitamin K. Eating it raw delivers the most nutrient content. However, you can use it to replace basil in recipes.

4. Kale

Kale is abundant and one of the healthiest dark leafy green vegetables. It’s full of great nutrients that can benefit your body. Plus, kale is an excellent source of vegan Calcium. A cup of raw dark leafy-green kale has 150 mg of Calcium.

The dark leafy-green vegetable is also rich in vitamins A, C, K, B6, magnesium, potassium, copper, and manganese. Eating kale can enjoy numerous health benefits, like lower cholesterol and weight management.

5. Blackcurrants

Did you know that you can enjoy every part of the blackcurrant plant, from the leaves, seeds, and fruits? Blackcurrants are an excellent source of vegan Calcium. These delicious fruits contain 64.2mg of Calcium.

When you eat Blackcurrants, you can enjoy many other beneficial nutrients. These include Zinc, Iodine, Magnesium, Sodium, Phosphorus, Vitamin C, Vitamin A, Vitamin E, Vitamin B6, Vitamin B1, and Vitamin B5.

Blackcurrants are great for better immune function since they contain many anthocyanins and antioxidants. They also help the body have a better anti-inflammatory response.


6. Amaranth

Amaranth is a whole grain that has been around for centuries. This superfood is highly nutritious and a great source of protein and fiber.

Eating Amaranth is a great way to add vegan Calcium to your diet. 100g of Amaranth contains 159 mg of Calcium. This is also a great source of other nutrients like Phosphorus, Magnesium, Manganese, Iron, Copper, Selenium, and Vitamin C.

Amaranth can help reduce bad cholesterol levels in the body. It boosts immune function and boosts the body’s ability to reduce inflammation.

7. Chia Seeds

There are many types of edible seeds that are a great source of vegan Calcium. At the top of this list is Chia seeds. These tiny seeds contain 631 mg of Calcium per 100g.

Chia seeds are a powerhouse of nutrients with numerous health benefits. They’ve featured in diets from the time of the Mayans and Aztecs. And 100g of Chia seeds only have 138 calories.

These highly nutritious seeds contain Iron, Magnesium, Phosphorus, Zinc, Vitamin B1, and Vitamin B3. They’re loaded with antioxidants that protect the body from damaging free radicals. Chia seeds are also good for bone health.

8. Oranges

Eat a whole orange or drink some fresh orange juice. Why? It’s a great source of vegan Calcium. One orange contains 70mg of Calcium and only contains 47 calories.

Oranges are nutrient-rich citrus fruits that contain water, fiber, Folate, Vitamin C, Potassium, Magnesium, Sodium, Zinc, Thiamin, Riboflavin, and Vitamin B12. These fruits are a great source of antioxidants and can help prevent health conditions like anemia.

9. Green Peas

Green peas are a delicious food that’s usually prepared as a vegetable. It’s a good source of vegan Calcium. In fact, 100g of green peas contains 25 mg of Calcium.

The nutritional profile of green peas is one to note. These healthy foods also contain Phosphorus, Iron, Manganese, Iron, Folate, Vitamin A, Vitamin C, Vitamin K, and Thiamine. Green peas are also a great source of protein and starchy carbs.

They are good to eat when you want better blood sugar control. In addition, green peas promote better digestion and have minerals that guard against heart disease.

10. Seaweed

Seaweed has become a staple in many healthy diets. This is because of its high nutritional content that benefits the human body. Surprisingly, 100g of seaweed has 625 mg of Calcium, so it’s an excellent source of vegan Calcium.

Also called the Sea vegetable, seaweed contains other nutrients like Manganese, Copper, Iron, Thiamin, Riboflavin, Iodine, and Tyrosine.

It contains protective antioxidants that prevent free radicals from damaging cells in the body. The good news is that eating seaweed ensures you consume fiber for gut health and also delays hunger.

11. Dried Figs

When searching for another great source of vegan Calcium, consider eating figs. Raw figs contain 35 mg of Calcium, while dried figs have 162 mg of Calcium.

Dried figs are a superior source of vegan Calcium and are also delicious. They are recommended for better blood sugar control and can help treat diabetes. These fruits also promote healthy skin and hair.

The nutritional profile of figs shows they contain Iron, Magnesium, Phosphorus, Potassium, Vitamin C, Folate, Choline, Vitamin A, Beta Carotene, and Vitamin K. They are a good source of dietary fiber and natural sugar.


12. Blackberries

Did you know that 100g of blackberries contains 32 mg of Calcium? This makes blackberries another excellent source of vegan Calcium. These tart berries are great if you add them to a salad or smoothie or make some blackberry juice.

Blackberries have a great nutritional profile that consists of Potassium, Vitamin C, Iron, Vitamin B6, and magnesium. The berries are great for boosting brain health and preventing memory loss. They also support oral health thanks to their anti-inflammatory and antibacterial properties.

13. Red Kidney Beans

Red Kidney beans are quite common and a good source of vegan Calcium. 100g of red kidney beans contains 143 mg of Calcium. So, this is another definite pick for vegan Calcium.

Beans are rich in all sorts of essential nutrients. When you eat red kidney beans, you benefit from sodium, fiber, Iron, Manganese, Phosphorus, Potassium, Zinc, Copper, Thiamin, Niacin, Riboflavin, Vitamin B6, Vitamin B12, Vitamin A, and Folate.

Eating red kidney beans can help maintain healthy blood sugar levels and prevent chronic illnesses like heart disease.

14. Sweet Potatoes

If you want a great source of natural fiber, go for some sweet and tasty sweet potatoes. These root vegetables are an excellent source of vegan Calcium. 100g of sweet potatoes contains 30 mg of Calcium.

Besides fiber and Calcium, sweet potatoes are also rich in other essential nutrients. These include sucrose, fructose, glucose, Iron, Magnesium, Phosphorus, Potassium, Sodium, Manganese, Selenium, Zinc, Vitamin C, Vitamin B6, Vitamin A, and Vitamin B12.

Sweet potatoes promote gut health thanks to their high fiber content. They also boost vision health since sweet potatoes are rich in beta-carotene.

15. Edamame (Soybeans)

Soybeans are a popular food source around the world. One common type of soybean is Edamame, an immature soybean. 100g of Edamame contains 63 mg of Calcium making it an excellent source of vegan Calcium.

Edamame is rich in water, protein, fiber, and natural sugars. Regarding nutrients, Edamame contains iron, Magnesium, Phosphorus, Potassium, Folate, Vitamin K1, Thiamine, Copper, and Riboflavin.

Eating Edamame can help you lower bad cholesterol levels in the body. This is great since you can enjoy better heart health. Edamame is also good for healthy blood sugar control and is an excellent source of protein.

16. Almonds

A healthy vegan diet must include nutritious nuts such as almonds, a healthy source of vegan Calcium. 100g of almonds has 264 mg of Calcium.

In addition, there are plenty of other nutritional benefits of consuming almonds. The nuts are a great source of Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Vitamin C, Vitamin B6, Vitamin A, Vitamin B12, Vitamin E, Beta Carotene, Vitamin K, and Vitamin D.

Eating almonds frequently has immense benefits for your health and well-being. These nuts are loaded with beneficial antioxidants and are a great way to control blood sugar levels. Almonds can also help lower blood pressure.

17. Lentils

Lentils are edible legumes and come in different colors. They’re fantastic to eat and contain lots of essential vegan Calcium. 100g of lentils contain 19 mg of Calcium.

When you want to enjoy lentils, it’s essential to know their benefits. These legumes are packed with protein, fiber, and carbohydrates. Regarding nutrients, lentils have Phosphorus, Iron, Magnesium, Copper, Manganese, Potassium, Sodium, Vitamin B6, Folic Acid, Vitamin B12, and Vitamin K.

Folks who enjoy eating lentils can delight in better heart health. These legumes help to lower high blood pressure and control blood sugar levels.

18. Brazil Nuts

Brazil tree nuts originate from the Amazon Forest and are a great source of vegan Calcium. Folks enjoy them blanched or raw, and they have a nutty flavor. You can get 160mg of Calcium from eating 100g of Brazil Nuts.

On top of that, your body benefits from a host of other nutrients such as Magnesium, Iron, Phosphorus, Potassium, Copper, Sodium, Zinc, Manganese, Folate, Choline, Vitamin E, Fatty Acids, and Niacin. Brazil Nuts are also a rich source of selenium, essential for proper immune function.

19. Raw Collard Greens

Are you looking for dark leafy greens to add to your meals that are rich in vegan Calcium? Well, you can never go wrong with raw collard greens. There’s 232 mg of Calcium in 100g of collard greens.

Collard greens are vegetables rich in essential nutrients the body needs for proper function. Apart from vegan Calcium, these veggies also have Fiber, Potassium, Magnesium, Iron, Selenium, Zinc, Thiamin, Niacin, Folate, Vitamin A, Vitamin D, and beta carotene.

20. Butternut Squash

Lastly, enjoy some delicious butternut squash anytime you want to add vegan Calcium to your diet. This orange-fleshed squash is versatile and can be eaten in many different ways. And there’s 48 mg of Calcium per 100g.

Not only is butternut squash rich in Calcium, but it also contains Fiber, Sucrose, Zinc, Sodium, Potassium, Magnesium, Phosphorus, Vitamin C, Niacin, Folate, beta carotene, Vitamin A, Vitamin E, and Vitamin K.

Butternut Squash is a great option when you want low-calorie foods to enjoy. These are also rich in antioxidants that prevent damage by free radicals.

21. Blackstrap Molasses

Have you ever added blackstrap molasses to your favorite vegan dishes like oatmeal? This can be a healthy and versatile sweetener that’s also a rich source of vegan Calcium. There’s 205 mg of Calcium in 100g of blackstrap molasses.

This sweet, thick, dark sweetener is also rich in nutrients such as Sucrose, Glucose, Potassium, Magnesium, Sodium, Selenium, Manganese, Iron, and Choline. The plant-based sweetener is great to take when you have an Iron deficiency. It also promotes healthy bowel movements in children.


A healthy vegan meal should contain all the nutrients the body needs for proper function. Calcium is one of the main minerals that the body requires each day. So, it’s paramount to eat foods that are a rich source of vegan Calcium.

In the list above, you can add all kinds of food sources to your shopping list. These include nuts, seeds, vegetables, fruits, grains, and legumes.

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