“Beef Up” Your Calcium Intake With These Plant-Based Sources

Have you been considering going vegan? A lot of people have been adding plant-based diets to their bucket lists lately. And while the health reasons are plenty, following a meatless diet can leave some wondering where they will get certain essential nutrients.

A lot of people get worried that they won’t have enough calcium in their diet without traditional sources such as milk, yogurt, and cheese. However, it’s important to note that there are plenty of other sources of calcium out there if you know what to eat!

Whether you are considering a vegan diet, or even if you’re an omnivore who is concerned about your calcium intake, here are some of the best non-dairy calcium sources out there for you to add to your diet.

Leafy Greens and Other Veggies

Dark, leafy greens are a tasty way to get your calcium. In fact, one cup of cooked collard greens has a quarter of your daily calcium intake. Other leafy greens that are good for calcium include spinach, kale, bok choy, turnip greens, and mustard greens.

Vegetables like cabbage, brussels sprouts, broccoli, and okra are also decent sources of calcium, so start loading up the green stuff on your plate.

Edamame, Soybeans, and Tofu

Soybeans are usually touted for their protein and fiber, but they also contain calcium. One cup of edamame, or young soybeans, have about 10% of your daily intake.

Tofu and soy milks are often fortified with extra vitamins and minerals. Soy milk usually has around 30% of your recommended intake of calcium, while tofu can pack as much as 85%.

Certain Nuts and Seeds

Seeds may be tiny, but they are little nutritional powerhouses. Some seed varieties provide a decent amount of calcium per tablespoon, such as chia, flax, sesame, and poppy seeds.

In terms of nuts, Brazil nuts, pistachios, hazelnuts, walnuts, and macadamia nuts all provide a pretty good amount of calcium, but almonds are at the top of the list with about 10% of your recommended daily intake.

Beans and Lentils

They don’t pack the most calcium, but beans and lentils do bring a little extra to your plate. Lentils, navy beans, black beans, white beans, chickpeas, and kidney beans will all provide some calcium, though the amount depends on the bean.

White beans, in particular, provide about 13% of your daily intake per cup. Other varieties usually range from 4% to 6% of your recommended intake per cup.