Vegan Calcium Sources (PLUS, Meal Plan)

Calcium / Nutrition / June 23, 2016

Calcium Food Sources | Daily Meal Plan | Is Calcium Carbonate Vegan?

If you are a vegan, you pay extra attention to everything you eat and drink, including the supplements you take.

You also know that calcium is a critical element to keeping (or rebuilding) healthy bones. But, for hundreds of years, the most popular sources of calcium were cow’s milk (or goat’s milk) and other dairy products like cheese and yogurt. And those aren’t sources you will accept.

A balanced vegan diet will ensure you receive your recommended daily allowance. But more than just the total calcium you consume is important. Absorption is vital too.

Some foods, such as spinach, contain a high amount of calcium but is bound to a substance called “oxalate and that inhibits calcium absorption. While the pros outweigh the cons when it comes to spinach and health, you can still replace spinach with low-oxalate vegetables such as cabbage and kale. These options will do more for your bone health.

As a vegan, you really do have many sources and options of calcium containing foods.

vegan calcium sources - okra

In the “edible list” you will find:

  • Black eyed peas
  • Sesame seeds
  • Kale
  • Turnip greens
  • Seaweed (like wakame)
  • White beans
  • Firm tofu
  • Okra

For something to drink:

  • Organic soy milk
  • Almond milk
  • Cashew milk
  • Blackstrap molasses
  • Fortified orange juice.

All of these provide your body with healthy amounts of calcium. So let’s break them down and see just how much calcium you get with each…

Calcium Food Sources

Let’s look at a simple chart(1) of some of the top rich calcium sources you can add to your food plan.  Ensure you get the calcium you need in the most vegan-friendly form.

Calcium Content of Selected Vegan Foods

 Blackstrap molasses, 2 tbsp.   400 mg
 Collard greens, cooked, 1 cup  357 mg
 Other plant milks, calcium-fortified, 8 ounces  300-500 mg
 Tofu, processed with calcium sulfate, 4 ounces  200-420 mg
 Calcium-fortified orange juice, 8 ounces  350 mg
 Soy or rice milk, calcium-fortified, plain, 8 ounces  200-300 mg
 Commercial soy yogurt, plain, 6 ounces  300 mg
 Turnip greens, cooked, 1 cup  249 mg
 Tofu, processed with nigari, 4 ounces  130-400 mg
 Tempeh, 1 cup  184 mg
 Kale, cooked, 1 cup  179 mg
 Soybeans, cooked, 1 cup  175 mg
 Bok choy, cooked, 1 cup  158 mg
 Mustard greens, cooked, 1 cup  152 mg
 Okra, cooked, 1 cup  135 mg
 Tahini, 2 tbsp.   128 mg
 Navy beans, cooked, 1 cup  126 mg
 Almond butter, 2 tbsp.   111 mg
 Almonds, whole, 1/4 cup  94 mg
 Broccoli, cooked, 1 cup  62 mg

 

* Soy: There has been some confusion about soy and its effects on health. To clear up that confusion go to, “5 Myths About Soy You Probably Still Believe”.

* Calcium Fortified: Unfortunately, you can’t rely upon juices and milks fortified with calcium. Here’s why

In addition to these calcium containing foods, it’s also important to reach your nutrient requirements for other bone healthy vitamins and minerals such as magnesium, vitamin D3, K2, C and adequate protein intake. Following a balanced, whole food diet is a great way to ensure your body is getting the basics. To make up for the shortfall, you can supplement with a clinically supported, multi-bone nutrient supplement.

Daily Meal Plan

Stuck for a daily meal plan?Vegan calcium sources

Here’s a simple one you can use (or adjust with the ingredients above) for you own personal plan:

Breakfast:  

Make two servings of oatmeal in 1 cup of almond milk. Top with fresh fruit and a teaspoon of chia seeds. (Chia seeds contain 177 mg of calcium per one ounce!)

Lunch:    

Make a delicious roasted beet and kale salad. Top with chopped almonds, sesame, pumpkin and sunflower seeds. For the dressing: mix together two parts olive oil to one part freshly squeezed lemon juice (with salt and pepper to taste).

Dinner:   

Roast sweet potatoes in the oven and stuff with navy beans and sauteed mustard greens.

Snack: 

Spread two tablespoons of tahini onto two rice cakes.

Want more recipes with full ingredients list and directions? Download our Free Recipes for Stronger Bones Ebook, which contains plant-based, vegan and gluten-free recipes.

Looking for Calcium Packed Recipes?

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Is Calcium Carbonate Vegan?

Vegans do not eat animals or products that come from animals. So, the question you probably have is this: is calcium carbonate vegan?

We have a better question: Would you rather eat rocks or plants?

If you take calcium supplements right now, check the label. The calcium used is most likely calcium carbonate. That comes from limestone or some other such rock. 

AlgaeCal Plus is the most effective plant-based calcium product you can use. Three separate clinical trials clearly demonstrate that the calcium (plus more than 70 additional essential elements) you find in AlgaeCal Plus is more body-friendly than any rock-based calcium supplement. It also doesn’t include the long list of side effects from rock-based calcium supplements (like nausea, constipation, and bloating to name a few). 

AlgaeCal Plus is a natural, whole foods solution to your health – it even increases bone density!

Take a look at AlgaeCal Plus now


Source:

  1. vrg.org/nutrition/calcium.php

6 thoughts on “Vegan Calcium Sources (PLUS, Meal Plan)

Patricia Haase

This is so helpful – thank you very much 🙂 I am transitioning to a whole foods plant based diet at the moment for my health and becoming vegan for the animals so this information is especially useful for me. I have been taking AlgaeCal Plus for quite some time now and am sure it is helping because after having quite a fall recently had no broken bones despite having osteoporosis ( the reason why i started AlgaeCal in the first place – hoping for positive results with my next Dexa). As a company i believe you truly value your customers. You are always more than happy to answer emails and in todays world where so much seems to be about profit it is so refreshing to feel that personal connect. Thank you for great products and great information x

Monica

Hi Patricia,

Thank you so much for your feedback! We are so happy to hear that the information you are receiving is of value and you’re getting all your questions answered from emails and customer service.

As always, we are always here if you need us!

– Monica from AlgaeCal

Lorraine

I am having trouble swallowing AlgaeCal capsules. Are they available in anyother form? Otherwise is it advisable to add them to my morning smoothie?

Monica

Hi Lorraine.

They are only available in capsule form. However, you can pull the capsules apart and add them to your morning smoothies and juices etc. We do not recommend adding them to any hot liquids or water because of the naturally occurring minerals though.

Hope this helps!

– Monica from AlgaeCal

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