Welcome to month three of plant sourced! After dedicating the last two months to high protein vegan recipes, this month is going to be all about vegan calcium sources. Calcium is one that’s a little trickier than protein, as there’s a small amount of protein in everything, it adds up quickly. There are fewer vegan calcium sources, so to make sure you’re getting enough you need to make sure you’re eating full servings of the following foods.
Here in the UK, the NHS recommends that we need 700mg of calcium a day. In the US, the guidelines say 1000mg. The percentages below are calculated using 700mg as the target. If you’re from another country, please check the recommendations where you are.
Vegan Calcium Sources
Dairy Alternatives
When you think of calcium in general, you probably think of dairy. So, I thought I’d start with the basics. Plant milks don’t naturally contain calcium, but many brands fortify their products with added calcium, vitamin D and B12 to help consumers keep a balanced diet. Not all brands do this, most organic/ natural brands don’t like to add the extra ingredients; be sure to check your labels. Most store own brands and brands like Alpro do add in the extra vitamins and minerals.
Alpro have a very simple formula for this, they add 15% of the RDA per 100ml of their milks, and 15% per serving of things like yoghurts. If you were to use a cup of almond milk in your morning oats, that’s roughly 240ml, which equates to 40% of the RDA.
Soy
Soy as in all forms of soy – tofu, edamame, tempeh etc. Foods that are soy based are usually high in fibre too, and a protein source, so they’re a pretty well rounded health food.
One cup of edamame contains 98mg of calcium, which is 14% of the RDA in the UK.
Tofu is often set with calcium, so it contains even more than naturally occurring. Half a block of firm tofu typically contains 641mg of calcium (91% RDA).
Suggested Recipes: High Protein Vegan Stir Fry & Crispy Baked Tofu
Some other beans
Other beans like black beans and cannellini aren’t as rich as edamame, but they contain enough to contribute. Half a can of black beans contains 76mg, which is 11% of the RDA. Cannellini beans contain roughly the same amount at 80mg. Chickpeas aren’t the greatest calcium source with just 49mg per half a can serving.
Some nuts – Especially Almonds
This isn’t one that you’d typically think of. Most nuts contain some calcium, typically in smaller amounts, but almonds are relatively high in calcium.
One 30g serving contains 80mg, which is 11%. I know that doesn’t sound like a lot, but that is a fair amount for a handful of nuts as a snack.
Some seeds
I know whenever I use chia seeds I get at least one comment saying they can’t get on board with them. And that’s fine, but if they are to your taste, or even if you only find them tolerable, they’re plentiful in terms of nutrition. One mere tbsp sprinkled in your oats/ on your smoothie bowl not only provides your full daily amount of omega 3, but 9% of your daily calcium too. I know 9% doesn’t sound like a lot, but if that breakfast already includes some non-dairy milk, you could be at 50% of the recommended amount before you’ve even left for work.
Leafy Greens
These nutrient dense super foods crop up a lot in nutrition posts. The amount of calcium you’ll find in your side of broccoli isn’t a lot, but 100g comes in at 7%. That’s 7% for 32 calories on the side of your plate, which soon adds up when paired with other higher calcium foods. Spinach comes in higher at 99mg, 14%
The real winner though is kale, 100g of kale is just 35 calories and contains 250mg, which is 35%. I’d say 35% is more than enough to consider it a source alone, rather than a side that helps build the numbers up.
Suggested Recipe: Zesty Veggie Quinoa Salad
High calcium recipes will be up every Tuesday in March, each one containing at least 33% of the RDA (250mg).
Do you eat many of these foods regularly? Or are you surprised by the amount of calcium in some of these foods?
Until next time,
Sophie
To be honest I never tend to think about the amount of calcium in foods I only ever relate calcium to yoghurt and milk!
I am so surprised by the amount of calcium in these foods! It does go to show that it is possible to change your diet and still consume the right amount of nutrients! in all honesty you probably get more from a vegan diet than in regular meals.
Hayley || hayleyxmartin
I’m soooo surprised that kale contains calcium, but also really pleased because I love it! I’m trying to slowly move towards being vegan (or mostly vegan) so that’s a huge win for me.
Beka |
I’ll admit when I think of calcium based foods, dairy usually comes to mind. So since I can’t eat dairy products I’ve been using supplements. It’s interesting to know that there are other sources of calcium out there I can try.
I used soy milk in my tea but that’s the only dairy alternative really! Really informative post though, Sophie xxx
I loved this! I try my best to make sure I’m getting all the nutrients I need as a vegan, soy and kale are my personal favourites for calcium!
http://www.daisyhudson.co.uk
Thank you for this informative post! Good thing I like most of the food listed already – like tofu, beans and almonds! Looking forward to your recipes! 🙂
– Hazel | https://hazywanders.com/
I didn’t realise that almonds where such a good alternative for calcium! I eat/drink a lot of soy anyway, thanks for sharing x
I always have so many leafy greens in my food! I love snacking on almonds too!
Love, Amie ❤
The Curvaceous Vegan
THese are great ideas – thanks for sharing!
I never realized that leafy greens were a source of calcium, that’s so good x
I was reading through this post feeling extremely guilty as even as a non-vegan, I REALLY do not get enough calcium. I love nuts, especially almonds but because of my stoma it’s not advised that I eat them which kind of sucks. The kale at the end made me really happy though as I LOVE kale and I didn’t know it was so rich in calcium. I’m now going to scouring your blog for some kale recipes hehe.
Alice Xx
http://www.blacktulipbeauty.co.uk
I got tofy on my list of things to try. I’ve never tries it but I’ve read very mixed thoughts about it. Hopefully I’ll love it <3
Thanks for sharing 🙂
I honestly had no idea there was calcium in most of these, especially soy! So good that there’s so many alternative sources of calcium xo
Makeup Muddle
This is a super informative post. As a fellow vegan I thank you for sharing this with us! xx
I learned so much about the nutrients and benefits from vegan diet through your blog. It’s pretty cool that there are some sustainable and healthier alternatives to meat, and it made it easier for me to swap out those ingredients. I am a big fan of seeds!! Kale is so good for you – it also keeps me full compared to iceberg lettuce. Thanks for sharing!
Nancy ♥ exquisitely.me
I’m all for taking on more calcium in my diet, the dietitians at my clinic are always encouraging me to do that! I never knew that almonds contained a lot of calcium! x
Lucy | http://www.lucymary.co.uk
I loooove almonds! Also soy is an amazing way to get the right amount of calcium when being vegan – I looove soy! This is such a helpful and informative post, I’m definitely going to take your info and suggestions on board to make sure I get as much calcium as I possibly can from now on, as I definitely lack it 🙂 x
That is so cool to know that other products besides milk contain plenty of calcium for the diet. Have you tried oatmilk? I wonder if they have a decent amount of calcium because it’s so good!
☼ cabin twenty-four
Leafy greens are pretty healthy.
https://www.melodyjacob.com/2020/03/join-movement-bridge-gap-for-girls.html
This post is so useful! It can be so difficult to make sure I’m getting all of my nutrients with a plant based diet, but all of this info made it so much simpler. Thanks for sharing! 🙂
melissakacar.blogspot.com
I wonder how long I would be able to stay on a Vegan diet?. I will start by giving Tofu a second chance.
Keeping this in my bookmarks as a reference, thanks so much for writing it up!
Wow I had no idea so many other things had calcium in them! It’s great there are so many alternatives. As always I feel I’ve learnt so much from you xx
Tiffany x http://www.foodandotherloves.co.uk
I love tofu, especially smoked tofu! x
This is such an interesting post, Sophie! I don’t have very much dairy in my diet so it’s good to know where to find alternative calcium sources. I drink oat milk and happy to see that it is has added calcium and vitamins. I like almonds, especially almond butter on toast, so will make sure to have to have it more often as it makes for a handy snack 🙂 Thanks for sharing these suggestions, looking forward to read your high calcium recipes this month! <3 xx
Bexa | http://www.hellobexa.com
I love how you broke all of this information down per food item. Very simple to understand how much calcium each serving provides and how much we need.
This is so helpful as I am trying to eliminate meat. I love lots of various beans! X
This is such an informative post! I love soy & leafy greens but I didn’t know about the almonds!
I definitely don’t include enough calcium in my diet so this was a great post to read, and shows that it’s actually easy to add this to your daily eating!
Holly x
http://www.adailydoseofholly.com
I was never concerned about my calcium intake as a vegan because I’m so used to eating all the foods you have mentioned in this post. People who are non-vegans are obsessed with calcium and think you can only find it in milk.
This is a great post! I think the biggest argument that comes up when people are making the shift into a vegetarian or vegan diet is the claim that they will not be able to meet their dietary needs on that style of diet. Sharing this information not only helps new vegans to plan a well balanced diet, but it also provides information to those who simply don’t understand that it can be done.
I am so surprised by some of these food items containing calcium! When I think of calcium, I usually just think of milk or yogurt so this was such a great and informative post!
Thank you so much for this list. Even though I drink milk most days, I know that I’m not fulfilling my calcium intake and so this is great for letting me know how I can add calcium to my diet.
Loren | Plaid + Sugar
Bookmarking this for future reference because I’m trying to be as plant based as I can (need to work on eggs), and was just thinking about this! I eat loads of soy but will definitely work on the leafy greens!
Ellie X | elliekblog.blogspot.com
Love all this information!! Super help x
Although I am not Vegan, I do not drink cow or goat milk, so this was a really helpful roundup of alternative calcium sources. I had no clue that Chia Seeds were a great additive – you’re right that if you enjoy the taste or if you can tolerate the taste, they have many worthwhile benefits.
Your blog is always so helpful in providing me with plant-based meal planning inspiration as I try to reduce my meat in-take and eat a more well balanced diet.
Ooh this is really handy!
I cut right down on dairy a while ago (I literally only have a splash of milk in a cuppa now) and I was worries about my calcium sources.
Cora | http://www.teapartyprincess.co.uk/
I eat all of these ingredients on a regular bases. I only tried kale for the first time in December but now I am obsessed!
I try to incorporate calcium in my diet through milk and yogurt. I love earing almonds too. That salad you have made looks so healthy and full of nutrients. 🙂
Via | https://glossnglitters.com