- Black eyed peas
- Sesame seeds
- Turnip greens
- Seaweed (like wakame)
- White beans
- Firm tofu
- Organic soy milk
- Almond milk
- Cashew milk
- Blackstrap molasses
- Fortified orange juice.
Calcium Food SourcesLet’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|
Daily Meal PlanStuck for a daily meal plan? 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.
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