10 Delicious and Totally Vegan Ways to Get Calcium

by Sarah Von Alt|
January 22, 2015

The dairy industry spends millions of marketing dollars to convince us that we need to consume cow’s milk for calcium and strong bones.
But the truth is that cow’s milk is not only unhealthy, but each glass of milk also comes with unbelievable animal suffering.
Ditch the dairy and include these 10 calcium-rich, cruelty-free foods in your diet:

1. Collard Greens

Dark leafy greens are packed with calcium, and collard greens take the vegan cake with 266 mg per cup!

2. Soy

Well-known for being high in protein, soybeans are also an excellent source of calcium! One cup of boiled edamame contains 175 mg of calcium and 1 cup of fortified soy milk contains up to 368 mg.

3. Oranges

One naval orange contains 60 mg of calcium and fortified orange juice can contain up to 300 mg of calcium per cup!

4. Kale

Another delicious leafy green, kale packs 94 mg of calcium per cup. Try kale in a salad, on sandwiches, or in your favorite smoothie!

5. Almond Milk


One cup of calcium-fortified almond milk provides a whopping 450 mg of calcium. Best of all, you can use almond milk any way that you would use cow’s milk: over cereal, with cookies, or by the glassful!

6. Sesame Seeds


Just two tablespoons of unhulled sesame seeds contains 280 mg of calcium. Sprinkle these nutrient-dense seeds on salads or in your favorite dish!

7. Bok Choy

This Chinese cabbage is great in stir-fries or salads, and it contains over 150 mg of calcium per cup!

8. Figs


Ten of these delicious dried fruits contain 140 mg of calcium. To sweeten the deal, these treats are also high in fiber and iron.

9. Navy Beans

This delicious bean is packed with calcium: 125 mg per cup!Use navy beans in soups, stews, and your favorite chili recipe.

10. Calcium-Fortified Cereals


Tons of your favorite cereals are also loaded with calcium. For ready-to-eat cereals, try General Mills varieties, which contain the most calcium, ranging from 200 to 2000 mg per serving.
For a hot cereal, try Quaker Instant Oatmeal, which provides 300 mg of calcium per serving.
For more plant-based health tips and recipe ideas, click here.

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