Best Vegan Sources of Calcium for Stronger Bones

28 June 2025

Calcium is the foundation of strong bones and healthy teeth. But if you're on a vegan diet, you might be wondering—can you really get enough calcium without dairy? The short answer? Absolutely!

Forget the myth that you need milk from a cow to keep your bones sturdy. The plant-based world is packed with calcium-rich foods that won’t just meet your daily needs but might even outperform dairy in bioavailability. So, if you’re looking to maintain strong bones without compromising your ethics or health, this guide is for you.

Let’s dive into the best vegan sources of calcium and how to incorporate them into your diet effortlessly.

Why Calcium Matters for Your Health

Before we get into the vegan superstars of calcium, let’s talk about why it’s so important.

Calcium does way more than just keep your bones tough. It’s also crucial for:

- Muscle function: Your muscles need calcium to contract properly.
- Nerve signaling: It helps transmit messages between your brain and body.
- Blood clotting: Without calcium, your blood wouldn't clot when you get a cut.
- Heart health: It plays a key role in keeping your heartbeat steady.

If you don’t get enough calcium, your body starts pulling it from your bones, making them weak and prone to fractures. This is why a calcium-rich diet is essential—especially if you’re vegan and skipping dairy-based sources.

How Much Calcium Do You Really Need?

The recommended daily intake (RDI) of calcium varies based on age and gender, but here’s a general breakdown:

- Children (4-8 years): 1,000 mg
- Teens (9-18 years): 1,300 mg
- Adults (19-50 years): 1,000 mg
- Women over 50 & men over 70: 1,200 mg

The good news? You don’t need to rely on dairy to hit these numbers. There are plenty of plant-based foods that can keep your bones strong and healthy.

Best Vegan Sources of Calcium

1. Leafy Greens – Your Bone’s Best Friend

Certain leafy greens are loaded with calcium, and they’re also packed with other essential nutrients like vitamin K and magnesium—both crucial for bone health.

Top calcium-rich greens:
- Kale – One of the best plant-based calcium sources, easily absorbed by the body.
- Collard greens – A half-cup contains nearly 175 mg of calcium!
- Bok choy – A lighter green but still rich in calcium and iron.
- Turnip greens – High in calcium and antioxidants that support bone health.

👉 Tip: Steaming or lightly sautéing these greens makes calcium more bioavailable, meaning your body can absorb it better.

2. Tofu & Tempeh – Plant-Based Protein with a Calcium Bonus

Soy-based foods like tofu and tempeh are calcium powerhouses. Many tofu varieties are made with calcium sulfate, which significantly boosts their calcium content.

- Firm tofu (calcium-set): Can contain up to 350 mg of calcium per serving—that's more than a glass of milk!
- Tempeh: Less processed than tofu and still offers a decent calcium boost (about 100 mg per serving).

👉 Tip: Always check the label—some tofu brands contain more calcium than others, so opt for those made with calcium sulfate.

3. Chia Seeds – Tiny but Mighty

You wouldn't think that these tiny little seeds pack a serious calcium punch, but they do! Just two tablespoons of chia seeds contain around 180 mg of calcium.

Chia seeds are also rich in omega-3 fatty acids, which help reduce inflammation and support joint health.

👉 How to use them? Add them to smoothies, yogurt, oatmeal, or make a chia pudding with almond milk.

4. Almonds – The Crunchy Calcium King

Almonds are among the nuts with the highest calcium content. Just a quarter cup of almonds contains about 95 mg of calcium. Not bad, right?

They’re also packed with healthy fats, protein, and magnesium—all essential for maintaining strong bones.

👉 Tip: Opt for unsweetened almond butter or raw almonds for the most benefits.

5. Sesame Seeds & Tahini – A Bone-Strengthening Powerhouse

Sesame seeds are often overlooked, but they’re one of the best calcium sources for vegans. Just one tablespoon of sesame seeds gives you 88 mg of calcium.

And if you love tahini (a paste made from sesame seeds), you’re in luck! A couple of tablespoons can provide up to 130 mg of calcium.

👉 Try this: Spread tahini on toast, mix it into salad dressings, or drizzle it over roasted veggies for an easy calcium boost.

6. Fortified Plant Milks – A Dairy-Free Champion

If you’re skipping dairy, fortified plant-based milks are a game-changer. Many brands add calcium, vitamin D, and vitamin B12—nutrients vegans need to stay on top of.

Best choices:
- Fortified almond milk (450 mg per cup)
- Fortified soy milk (300-450 mg per cup)
- Fortified oat milk (350-400 mg per cup)

👉 Tip: Shake the carton before using it! The calcium in plant milk tends to settle at the bottom.

7. White Beans – A Protein-Packed Calcium Source

White beans like navy beans and cannellini beans don’t just provide protein; they also contain a fair amount of calcium.

- One cup of cooked white beans contains about 160 mg of calcium.

They’re also full of fiber and aid digestion, making them a great addition to soups, stews, and salads.

👉 Pro tip: Pair them with vitamin C-rich foods (like tomatoes or bell peppers) for better calcium absorption.

8. Figs – A Sweet Calcium Treat

If you have a sweet tooth, figs are your best friend. These delicious fruits contain around 35 mg of calcium per fig.

And since they’re also rich in potassium and magnesium, they contribute to overall bone strength.

👉 Try this: Add dried figs to oatmeal, snack on them plain, or toss them into smoothies.

How to Maximize Calcium Absorption

Getting enough calcium is one thing, but making sure your body absorbs it properly is another. Here’s how to ensure your bones actually reap the benefits:

✅ Get Enough Vitamin D – It helps your body absorb calcium efficiently. Sun exposure and fortified foods are your best bet.
✅ Watch Out for Oxalates & Phytates – Some foods (like spinach) contain compounds that can block calcium absorption. Balance them with other calcium-rich foods.
✅ Limit Excess Sodium & Caffeine – Too much salt and coffee can cause calcium loss from the bones.
✅ Exercise Regularly – Weight-bearing exercises (like walking, running, or strength training) help prevent bone loss.

Final Thoughts

So, can you get enough calcium on a vegan diet? Without a doubt. From leafy greens and tofu to chia seeds and almonds, nature provides plenty of plant-based options to keep your bones strong.

The key is to eat a variety of these calcium-rich foods daily and ensure you’re absorbing them properly. Stay consistent, pair them with vitamin D, and keep moving. Your bones will thank you!