High Calcium Foods List – Top 9 Plant Sources


Calcium is a mineral that is necessary for life – it builds strong bones, helps blood clotting, is vital for transmitting messages through the nerves, and also in the release of certain hormones. If we don’t get enough through our diet then our body will leach it from our bones leaving them weak and vulnerable. Find out the top 9 plant sources of this essential mineral on this high calcium foods list.



fruits and vegetables are full of phytonutrients

If you’re striving towards a more plant based way of living, then you may very well be wondering where your’e going to get your calcium. Many of us have been conditioned to believe that we can only get calcium from dairy products such as milk, cheese and yogurt – but this is far from the truth.

In fact it is so far from the truth that you probably won’t believe what I’m about to tell you – that there are many plant foods that are actually HIGHER in calcium than dairy products.

Not only are these foods high in calcium but they are also super healthy in other respects because they are higher in protein, fiber, antioxidants, plus other phytochemicals, vitamins and minerals than most animal based foods. This makes the plant based diet when done correctly with attention to what you are eating, a very healthy way of life.

Attention to what you are eating is the important part here as your health could actually be worse off if you become a junk food vegan. It is crucial before embarking on any restrictive eating plan that you have an understanding of what your body needs, and which foods you need to be eating to obtain it.



You will need to make sure you get enough protein (which is actually way easier than you think), calcium, low GI carbohydrates, and a whole array of nutrients from fruits and vegetables.

Sounds hard and like too much effort right? Well believe me, I thought the same thing when I started out on the plant based lifestyle, but the benefits have been so immense that I can’t even begin to describe in this post – clear skin, clear mind, vitality and increased energy are the most prominent side effects I have noticed since cutting animal products from my diet.


Just Learn the Basics to Begin with

Carrots are full of calcium

You don’t need to know everything right away; just the basics and the rest you will learn as you go along. It is so easy nowadays to live the plant based lifestyle what with the internet being awash with vegan recipes, and our supermarkets have also followed suit by stocking plant milks, cheeses, frozen meals, coconut ice creams (yummy by the way) and loads of other goodies. 

Even fast food joints and restaurants are adding vegan menus, allowing you to eat out without being looked upon like an alien from outer space when you order your tantiaising plate of vegetables. It’s literally never been easier to convert to this lifestyle than it is right now, and it’s only set to become an even bigger trend this year.



When you start eating plant based, or even if you have decided to cut out dairy for whatever reason (maybe you are dairy intolerant), then you will need to be mindful of getting enough calcium, and it really is best to get this from food rather than take supplements which just aren’t absorbed as well.

Calcium is so important to health because when we don’t get enough our bones get weaker and leave us more susceptible not only to breakages, but the dreaded osteoporosis that affects 1 in 2 females and 1 in 4 males at some point in their lives. These odds do often have other factors involved such as genetics, ethnicity, bone structure, body weight, certain diseases, and some medications BUT getting enough calcium is a major player here.

Of course, these risks can be negated by making sure that you eat a healthy diet that meets your calcium needs; stay within a healthy weight range; and keep bones strong through weight bearing exercise. Get these down and you should be OK.







MEN OVER 70 – 1,200 MG PER DAY



 1. TOFU

Sliced Tofu is delicious

Tofu can be one of the best sources of calcium on the plant based diet due to the fact that most tofu is already fortified with it. You will need to check different brands to find one that contains good amounts, but some offer up to 33% of your daily intake in just one cup.

Tofu is also extremely high in protein and contains all 8 amino acids, plus iron, copper, zinc, B1 and the minerals manganese, magnesium, phosphorus and selenium. 

Soy products are estrogenic and can lead to hormone disruptions in both men and women if eaten in large quantities, so you should stick with just a couple of servings a week



CALCIUM CONTENT – 1 cup (canned) 370MG 38% of your daily intake.

Beans all contain calcium, but the highest by far are black eyed peas which can easily be added to stews, soups, and salads. They also contain good amounts of B vitamins, iron, magnesium, and vitamins A, D and C, and you can buy them canned for ease of use.



Kale is full of fiber and calcium

CALCIUM CONTENT – 1 cup (cooked) 197MG 19.7% of your daily intake.

Kale and Swiss chard are the highest calcium of all the vegetables, and also contain fiber, phytonutrients, iron, magnesium, phosphorus, potassium, and vitamins C, E and A.

These greens are known super foods due to their superior nutritional profile, and should be eaten only lightly cooked or steamed to retain their nutrients. I like to saute mine quickly with some coconut oil (fat helps the absorption of many of kale’s nutrients) and also some garlic, chili and lemon juice.



CALCIUM CONTENT – 1 tablespoon 140MG 14% of your daily intake.

Sesame seeds hold the highest calcium content of all the seeds ( but the others are also good) and1 tablespoon contains the same amount of calcium as half a cup of milk. You can easily eat these seeds in the form of tahini, which you can then add to meals, or use as a topping sprinkle for cereal.

It is best eaten pulverised up to a powder form, otherwise a lot of it just goes in and comes out whole again – so chew thoroughly!



Butternut Squash is full of nutrients

CALCIUM CONTENT – 1 cup 84MG 8.4% of your daily intake.

Not only is butternut squash high in calcium but it also contains carotonoids, which are great for the prevention of heart disease, arthritis and asthma.

It is also a magnificant source of nerve soothing vitamin B6, potassium, folate, panothenic acid, and manganese – making it a vegetable you should consume regularly on your plant based diet.



CALCIUM CONTENT- 23 nuts (large handful) 76MG – 7.6% of your daily intake.

Almonds are delicious, and full of protein and nutrients – calcium being one of them. Plus they are an easy and transportable snack that can be popped into your handbag and taken anywhere. Perfect for those times when you are tempted to snack on unhealthy fast foods!

They are also choc full of fiber, and their skins are said to contain over 20 different antioxidant flavenoids, all of which are good for anti aging. They also contain vitamin E, magnesium, riboflavin, and potassium to boot.



Oranges Contain Lots of Calcium

CALCIUM CONTENT – 1 large orange 75MG – 7% of your daily intake.

Well who knew it? this was even a new one on me. Oranges contain a really high amount of calcium – plus they are delicious and like almonds, easily transportable. They also contain what they are most famous for – vitamin C, along with potassium, B-vitamins, vitamin A, and magnesium.

Oranges are also great for re hydrating and refueling sugars after a workout.



CALCIUM CONTENT – 1 large potato 68MG – 7% of your daily intake.

I just love sweet potato wedges, baked in the oven with coconut oil and some spices like garlic, paprika, and chili flakes. In fact, they are just so versatile and can be incorporated into any meal, and they are healthier and lower GI than your average white spud. Low glycemic foods keep blood sugars stable and weight under control.

As with all orange coloured fruits and vegetables, sweet potato is high in beta-carotene which is converted into vitamin A in the body. Sweet potatoes are another super food because of their superior nutrient content, and they are also high in vitamin C, B6, and magnesium.



9. BROCCOLIBroccoli is a high calcium vegetable that fills you up

CALCIUM CONTENT 1 cup 62MG – 6% of your daily intake.

Another one of natures super foods, broccoli is not only high in vitamin A but also contains a compound that has the ability to work on a genetic level to ‘switch off’ cancer genes, AND to hinder the progression of cancer. Now if that’s not a super food then I don’t know what is!

It is one of the highest protein vegetables that also contains lots of vitamin C, B6 and vitamin A.


10. FIGSFresh and dried figs are high in calcium

CALCIUM CONTENT – per 3 figs – 52MG – 5% of your daily intake.

Figs both raw and dried also contain magnesium, manganese, copper, potassium, B6,and vitamin K, so they really are a fantastic addition to any healthy diet plan. They are delicious fresh when in season, but equally as good when dried when they go all sweet and chewy.

Add them chopped to salads, or bake fresh figs with a little honey for the ultimate sweet treat. Great with coconut yogurt for breakfast or dessert.




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Stefanie Taylor
I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

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18 Comments on "High Calcium Foods List – Top 9 Plant Sources"

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John Rico

Hello there! My mom just went to the doctor and I was with her. The doctor said that she should take high calcium food to help her with with her bones because she’s getting older now. My mom doesn’t drink milk anymore and now I want to help her to provide the needed calcium she needs to intake. Luckily, I found and read your article which is very informative and helpful. MY mom will love this information of foods that are high in calcium. I will surely share this to her. Thank you for sharing this information.

Hi Stefanie, Great article! Thank you for this useful food list! I knew there were very healthy but what I didn’t know is that they contain a high amount of calcium. That’s exactly what I needed! I’ve heard somewhere that tofu is healthy, but when eating it in large quantity, it can become dangerous. Have you already heard about this? I am 40 plus now, and you know that the more we get older, the more we need calcium:). So my question is, will my body receive all the calcium required by eating these foods or should I take some… Read more »

Hello and thanks for sharing your post that is well detailed and has a ton of great information. Calcium is so important because this is one of the building blocks that the body needs in order to function well.
it is good to know that we can get this vitamin in natural ways from the foods that we eat.

Kevin McNamara

Hi Stefanie,

Great post. I have been on a plant based diet for a couple of years now (Still trying to wean myself off fish though! haha) and eat most of the above. I love my almonds, kale, pumpkin, sweet potatoes. I often get asked how do I get calcium if I don’t eat dairy.

I am going to bookmark your site and share this post with as many people as I can. It answers the calcium debate beautifully! Thanks for a brilliant post 🙂



Great article, when we talk about high calcium, only dairy products came into our minds but that is not true and you have mentioned it so so nicely. Even citrus juices can help us building good calcium stores for stronger bones. Great article, very informative and useful.


Hi Stephanie,

Hold on, you telling me sweet potatoes contain more calcium than milk? I did not even know any of the foods you listed contained any calcium lol. I thought calcium was just contained in things like milk and cheese etc.

Well, I eat those potatoes, kale and beans – but I will be hunting for a few more of those foods to incorporate into interesting and healthy meals. Thank you very much as I am trying to find an affordable and healthy shopping list for the week and seen your post.

I will be back for more Stephanie and thanks again.



Shelli Thomas

I certainly would not have thought of Black Eyed Peas having the most calcium of any plant based food! And I’ve been teaching health and nutrition classes for over 25 years! That’s just so fantastic to know. I love this list, and that you mentioned the percentage of daily amount of calcium that each provide. Thank you so much for putting this together for us. It is truly a wonderful resource to have!

Marko Starcevic

Are there some more nutrition foods like this to help you with this calcium problem? What about fruits and meat and cerals? And one suggestion – remove this CAPTCHA thing! 🙂


Mmmm sesame and sweet potatoes, two of my absolute favorite things.
My grandmother had to take a calcium supplement, it was liquid and disgusting, a thick white liquid she had to take by the spoonful. I wonder if that’s still a thing…and I wonder if her needs could have been met simply with more kale and tofu!