Mac and cheese. Moo juice (milk). Tubs of yogurt. These are all yummy options for getting your daily calcium fix. But what if you are one of the many vegans around town who forgo animal products in their diet, including dairy? What’s a vegan to do in order to get the recommended amount of calcium?
Calcium is essential for healthy bones and to fend off painful conditions such as osteoporosis, something we treat frequently here at Texas Orthopedics. The National Institutes of Health recommends 1,000-1,300mg of calcium daily for adults over eighteen years of age.
While it is commonly found in most dairy products, it also pops up in many other foods you may not know about.
Take a look at these 25 surprising vegan sources for calcium:
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Kale (1 cup contains 180 mg)
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Collard Greens (1 cup contains over 350 mg)
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Blackstrap Molasses (2 tablespoons contains 400 mg)
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Tempeh (1 cup contains 215 mg)
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Turnip Greens (1 cup contains 250 mg)
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Fortified, non-dairy milk (1 cup contains 200-300 mg)
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Hemp milk (1 cup contains 460 mg)
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Fortified orange juice (1 cup contains 300 mg)
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Tahini (2 tablespoons contains 130 mg)
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Almond butter (2 tablespoons contains 85 mg)
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Great northern beans (1 cup contains 120 mg)
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Soybeans (1 cup contains 175 mg)
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Broccoli (1 cup contains 95 mg)
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Raw fennel (1 medium bulb contains 115 mg)
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Blackberries (1 cup contains 40 mg)
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Black Currants (1 cup contains 62 mg)
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Oranges (1 orange contains between 50 and 60 mg)
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Dried apricots (1/2 cup contains 35 mg)
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Figs (1/2 cup contains 120 mg)
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Dates (1/2 cup contains 35 mg)
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Artichoke (1 medium artichoke contains 55 mg)
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Roasted sesame seeds (1 oz. contains 35 mg)
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Adzuki beans (1 cup contains 65 mg)
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Navy beans (1 cup contains 125 mg)
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Amaranth (1 cup contains 275 mg)
If you have questions about your bone health or would like to discuss calcium supplements with one of our physicians, please contact us for an appointment.
(Adapted from Care2-Healthy Living)
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