Top 10 Non-Dairy Sources of Calcium [Vegan]

What Are Some Non-Dairy Sources of Calcium

We all know that calcium is essential for good bone health. Since our kinder years, it has been drilled into us that calcium comes from cows, and I’m sure we can all recite the 3 recommended servings of dairy per day. The problem with this recommendations is that it doesn’t take into account the fact that dairy, alongside beef, is one of the largest contributors to greenhouse gas emissions (see Flexitarian – Sustainable Choices). Don’t get me wrong, I love my yogurt and kefir, and I do feel that dairy can have an important role in nutrition. But if you are like me, and struggle to get in your ‘three recommended serves of dairy’, then maybe its time to start looking at other non-dairy sources of calcium to ensure we are meeting the recommended targets for bone health.

Winter Kale Whole Wheat Pizza
Winter Kale Whole Wheat Pizza Recipe

Top 10 Surprisingly Non-Dairy Sources of Calcium

For the general adult population, we should be aiming for 1000mg of calcium per day. For reference sake, a glass of dairy milk has ~300mg of calcium. Here are my top 10 surprisingly non-dairy source of calcium.

  1. Soybeans, cooked 1 cup – 175mg
  2. Figs, 5 – 88-137mg
  3. Navy Beans, cooked 1 cup – 127mg
  4. Collard Greens, 1/2 cup cooked – 113mg
  5. Black beans, cooked 1 cup – 46-`102mg
  6. Kale, raw 1/2 cup – 90mg
  7. Seaweed, raw 1/2 cup – 67mg
  8. Sesame Tahini, hulled – 50mg
  9. Chia Seeds, 2 tbsp. – 142mg
  10. Oranges, 1 medium – 52mg

Note: For beans and nuts, the calcium absorption can be maximised by soaking the food before consumption.

For more information on non-dairy sources of calcium and the role calcium has to play for bone health see Maximising Calcium For Bone Health on a Dairy Free Diet. More information on dairy free milk alternatives can be found here Milk Alternatives, Finding The Best One For You.

Summer Japanese Salad Bowl with Brown Rice and a Miso Tahini Dressing
Healthy and Vegetarian Japanese Salad Bowl with Brown Rice and a Miso Tahini Dressing

Related Posts

Hemp Milk Recipe – A Better Alternative

Hemp Milk Recipe – A Better Alternative

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – […]

How To Get Your Omega-3s For Vegetarians and Vegans

How To Get Your Omega-3s For Vegetarians and Vegans

Long dispelled are the myths of inadequate protein intake in vegetarian diets. We now know that a balanced and varied vegetarian diet, containing nuts, seeds, organic tofu, eggs, legumes, and quinoa will provide us with all our body needs. One uncertainty that continues to linger […]