Calcium is an essential mineral for our general health. Most adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, according to the National Institutes of Health (NIH) in the United States. This amount of calcium is present in about three 8-ounce glasses of milk. Plenty of foods are rich in calcium, and many do not contain dairy. This is good news for vegans and people who are lactose intolerant and cannot digest dairy products.
1. Chia seeds
One ounce of chia seeds provides 179 mg of calcium.
2. Soy milk
One cup of fortified soy milk contains about the same amount of calcium as the equivalent of cow’s milk.
3. Almonds
Just one cup of whole almonds contains 385 mg of calcium (more than one-third of the recommended daily amount).
4. Dried figs
About eight figs provides 241 mg of calcium.
5. Tofu
Tofu tends to be an excellent source of calcium, but the calcium content varies and can range from 275–861 mg per half cup.
6. White beans
One cup of white beans offers 161 mg of calcium.
7. Sunflower seeds
One cup of sunflower seed kernels contains 109 mg of calcium.
8. Edamame
One cup of frozen edamame contains 98 mg of calcium.
9. Kale
Two cups of raw chopped kale provides about 180 mg of calcium.
10. Broccoli
One cup of frozen broccoli has 87 mg of calcium.
11. Sweet potatoes
One large sweet potato contains 68 mg of calcium.
12. Butternut squash
Butternut squash contains 84 mg of calcium per cup.
Calcium is an important mineral that is easy to obtain through diet, even without consuming milk, cheese or yogurt. Always try to consume 2 or 3 servings of plant-based calcium per day.
