Meeting Your Calcium Requirements on a Vegan Diet

Whether through foods or through supplements, it's easy to get plenty of calcium. Our advice on how to meet your calcium needs.

Calcium is prevalent in the plant kingdom, although it’s certainly possible for vegans to develop a deficiency on an improperly planned diet. Leafy green vegetables are excellent sources of calcium, but keep in mind that oxalates found in spinach, Swiss chard, and beet greens can inhibit absorption.

Here are some vegan foods that are rich in calcium:

  • Calcium-fortified vegan milks
  • Tofu with calcium sulfate listed in the ingredients
  • Calcium-fortified orange or grapefruit juice
  • Kale
  • Mustard greens
  • Collard greens
  • Bok choy
  • Tahini
  • Some beans (particularly black, white, navy, and great northern)
  • Broccoli

It doesn’t make any difference to the body whether you meet your needs through foods that are naturally calcium-rich or through fortified foods. If you’re having a hard time getting sufficient calcium through food alone, calcium supplements can be an easy way to close the gap. Deva Nutrition manufactures an excellent and affordable vegan calcium & magnesium supplement.

To learn more about meeting your calcium needs, read: Vegan for Life by Jack Norris and Ginny Messina.