Vegan Calcium Sources (PLUS, Meal Plan)

Published: June 23, 2016
Updated: April 30, 2020

Vegan calcium sources

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-nutrient bone 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.

[recipe_widget]

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

Article Comments

Add New Comment

Your email address will not be published.

  1. Patricia Haase

    June 25, 2016 , 2:35 pm

    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 low bone density (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

  2. Monica

    June 27, 2016 , 12:39 am

    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 @ AlgaeCal

  3. Lorraine

    July 31, 2016 , 2:13 pm

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

  4. Monica

    August 1, 2016 , 1:01 am

    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 @ AlgaeCal

  5. Bea

    August 11, 2017 , 12:13 am

    Is the vitamin D3 in your products vegan though?

  6. Monica

    August 11, 2017 , 8:15 am

    Hi Bea,

    No, the D3 used in AlgaeCal Plus and Basic is not vegan, but it is considered vegetarian. However, we do have quite a few vegan/vegetarian readers and so we are offering all types of health information, even if that means our products do not fall within that.

    – Monica @ AlgaeCal

  7. Mel Crowther

    June 27, 2019 , 2:19 am

    Just wondering if this situation has changed now? Is the D3 now from a vegan source please?

    Many thanks – Mel

  8. Megan AlgaeCal

    July 3, 2019 , 11:46 am

    Hi Mel!

    Thanks for checking in. We haven’t changed the source of our D3, so it’s still considered vegetarian, but not Vegan. Hope that helps! ?

    -Megan @ AlgaeCal

  9. Lee Hall

    October 26, 2019 , 1:00 am

    It does not help vegans. Any plans to switch to vegan D3 – which is common now?

  10. Megan AlgaeCal

    October 29, 2019 , 1:43 pm

    Hi Lee!

    We currently do not have plans to switch to a vegan D3, but we do take all feedback into account – so your comment is not going unheard! Thank you for taking the time to comment and we do apologize for any inconvenience this causes you.

    -Megan @ AlgaeCal

  11. Annie

    December 28, 2020 , 8:16 pm

    I’m a vegan who is impressed with reading about the results of your product. Now that vegan D3 is available, would you consider switching to it? I’ll bet there are a lot of vegans who would be taking this if the D3 was vegan.

  12. Megan AlgaeCal

    December 29, 2020 , 2:11 pm

    Hi Annie, good question!

    We currently don’t have plans to switch to a vegan D3 source. However, this is something we are keeping in mind for future considerations, so thank you for taking the time to share your feedback ❤️

    -Megan @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,