Plant-Based Sources of Calcium

As a vegan, many people ask me where I get my calcium from.  It’s quite simple:

1. Broccoli

One cup of cooked broccoli provides 45-62 milligrams of calcium with an absorption rate of 50-60 percent.

2. Collard Greens, Kale, and Spinach

One cup of collard greens contains 266 milligrams of calcium.  Kale and Spinach are also very rich in calcium.  Try collard greens, kale, and spinach in fruit smoothies or add them into your favorite desserts (what did I say desserts?!?!  yes I did!)  Kale can be a surprise, nutritious, hidden ingredient in brownies, muffins and ice-cream.

3. White Beans and Navy Beans

White Beans have 161 milligrams per cup; navy beans, 126 mg.  However, the absorption rate for beans is substantially lower than broccoli, which means at 17 percent, for white beans, 38 mg are actually absorbed.  But nonetheless, the body still absorbs some calcium from them not to mention all of their protein.

4. Dried Figs

A serving of 10 dried figs delivers 140-269 milligrams of calcium.  No matter what food dishes you include these delicious figs in (cereals, salads, desserts, etc) your body will absorb 10-20 percent of its daily calcium requirement.

5. Butternut Squash 

Baked butternut squash dishes contain 84 milligrams of calcium per cup.  Try my Creamy Butternut Squash Soup recipe right below this post to get your calcium fix.


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