Fact Checked by

Pari Ghodsi, MD

The Best Vegan Sources of Calcium

From legumes (beans) and seeds, to thistles (artichokes) and cane sugar syrup (molasses), there are many delicious and nutrient-rich plant-based sources of calcium to choose from.
collard greens on striped napkin

Vegans need as much calcium as meat-eaters. It’s is a common misconception that people eating a plant-based diet have a harder time getting calcium through food. This couldn’t be further from the truth. It just so happens that vegans get calcium from sources that are healthier and more diverse.

Why do we need calcium?

Calcium is a mineral stored in our bones and teeth, keeping them strong and hard. It is also needed for our muscles to move and for our brain to communicate to all our body parts. With the help of calcium, our body releases hormones and enzymes needed for normal bodily functions.

The body's calcium supply.

The recommended calcium intake for an average adult, between 19-50 years old, is 1,000 mg. For adults between 51-70 years old, the recommended calcium intake is 1,000 mg for men and 1,200 mg for women.

As with all vitamins and minerals, the best way to acquire calcium is through all-natural sources–that is, the food you eat.

Although calcium supplements are available, its quality in this form is inferior. When found in plant sources, calcium is much more easily absorbed and utilized by the body.

Recommended calcium intake for an adult.

How much calcium do you need?

The Food and Nutrition Board says it depends on your age, gender, and health status. It’s important you understand what your personal recommended Dietary Reference Intake (DRI) is.


  • 14-18 years: 1,300 mg
  • 19-50 years: 1,000 mg
  • 51-70 years: 1,000 mg
  • 71+ years: 1,200 mg


  • 14-18 years: 1,300 mg
  • 19-50 years: 1,000 mg
  • 51-70 years: 1,200 mg
  • 71+ years: 1,200 mg

Reference: National Institute of Health

Best natural vegan sources of calcium

So what are the best vegan sources of calcium?

From legumes (beans) and seeds to thistles (artichokes) and cane sugar syrup (molasses), there are many delicious and nutrient-rich plant-based sources to choose from. Calcium is not just good for your bones. It helps your blood flow, muscles function, nerves transmit messages, hormones secrete, and cells signal each other.

Vegan sources of calcium in food.


  • Soybeans: 1 cup serving contains 261 mg
  • White Beans: 1 cup serving contains 126 mg
  • Pinto Beans: 1 cup serving contains 76 mg

Vegan Milk

  • Hemp Milk: 1 cup serving contains 130 mg

Nuts and Seeds

  • Sesame Seeds: ¼ cup serving contains 350 mg
  • Chia Seeds: 2 oz. serving contains 358 mg
  • Almond Butter: 2 tablespoon serving contains 111 mg


  • Collard Greens: 1 cup serving contains 268 mg
  • Turnip Greens: 1 cup serving contains 76 mg
  • Kale: 1 cup serving contains 94 mg
  • Broccoli: 1 raw stalk contains 115 mg
  • Fennel: 1 bulb contains 71 mg
  • Artichoke: 1 artichoke contains 25 mg


  • Amaranth: 1 cup serving contains 116 mg


  • Blackcurrants: 1 cup serving contains 62 mg
  • Figs: ½ cup serving contains 120 mg
  • Oranges: 1 orange contains 50-60 mg
  • Blackberries: 1 cup serving contains 40 mg


  • Blackstrap Molasses: 2 tablespoon serving contains 120 mg

Put your vegan meal prep on autopilot with our meal delivery service

Our vegan food delivery service is a great way to get more calcium-rich foods, especially for vegan sources of calcium. We prepare our healthy plant-based meals so that you won’t have to worry about shopping or preparing your food. Get enough calcium in your vegan diet in an easy, delicious way.


Articles by