6 Plant-Based Foods That Are Surprisingly High in Calcium

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Sesame seeds, tofu, and chia seeds are versatile, plant-based sources of calcium and other nutrients.

• Dark leafy greens like kale and collard greens provide calcium with lower oxalates for better absorption.

• White beans and dried figs offer calcium, fiber, and protein, making them filling and nutritious options.

Calcium is a mineral that most of us associate with bone health, but it also plays a role in blood clotting, blood pressure regulation and nerve function. Since your body can’t make calcium, you need to get it from your diet. So how much do you need? Calcium recommendations vary by age and life stage, but the Daily Value (DV) for adults is 1,300 milligrams per day. Milk, cheese and yogurt are some of the most popular calcium-rich foods, but they’re not the only reliable sources of this important mineral.

In fact, there are plenty of plant-based foods that naturally provide calcium, too. That’s good news if you’re looking for ways to meet your calcium needs without relying solely on dairy foods. We asked dietitians to share some of their favorite plant-based foods for boosting your calcium intake. Read on to find out what made the list.

1. Sesame Seeds

Sesame seeds are more than decoration for bagels and burger buns. These tiny seeds are small but mighty sources of nutrition, including calcium. “Just two tablespoons deliver about 3 grams of protein, 2 grams of fiber, and more than 10% of the Daily Value (DV) for calcium, iron, magnesium, and manganese. A simple sprinkle can turn an ordinary meal or snack into a nutrient dense one,” says Stacey Woodson, M.S.,RDN,LDN.

If you’re debating whether to buy black or white sesame seeds, black sesame seeds have slightly more calcium per 2 tablespoons at 181 milligrams compared with 176 milligrams in white sesame seeds., Sprinkle sesame seeds on everything from noodle dishes to salads and stir-fries, add to baked goods or use them in a crust for proteins like chicken or tofu. Alternatively, you can use tahini, a paste made from ground sesame seeds, to add a boost of calcium to dressings, sauces and dips.

2. Tofu

If you’re struggling to meet your daily calcium needs, just add some tofu to your plate. “Tofu made with calcium sulfate is one of the richest plant sources of calcium,” says Rhyan Geiger, RDN. A half-cup serving of firm tofu can provide about 253 milligrams, or 19% of the DV. However, Geiger notes that you’ll want to check the ingredient list for calcium sulfate, which is commonly used to help coagulate soy milk into tofu and can significantly increase its calcium content. Calcium content varies depending on the type of tofu and coagulant used.

“Tofu is particularly beneficial because it also provides plant-based protein, making it an easy way to support multiple nutritional needs in one food,” says Sam Siegel, MPH, RDN, LDN. Tofu is also a blank slate flavor-wise, so it is an incredibly versatile protein that can be added to everything from smoothies and stir-fries to tacos and more.

3. Chia Seeds

Sesame seeds aren’t the only seeds that can help you meet your calcium needs. Chia seeds are another plant-based source worth adding to your rotation. Two tablespoons provide about 179 milligrams of calcium, or 14% of the DV.

That’s not all you’re getting from chia seeds, either. “Chia seeds also contain fiber and omega-3s, which support gut health and heart health,” says Ashley Kitchens, MPH, RD. Speaking of fiber, those 2 tablespoons contain about 10 grams, adding to the list of reasons to eat chia seeds more often. Add them to your diet by mixing them into chia pudding, blending them into smoothies or sprinkling them over salads or yogurt.

4. Dark Leafy Greens

When it comes to vegetables that are a good sources of calcium, think dark green. Leafy greens like kale and collard greens are an underrated source of calcium that are worth adding to your cart. Just one cup of cooked kale provides about 177 milligrams of calcium, or 14% of the DV, while one cup of cooked collard greens provides about 324 milligrams, or 25% of the DV.,

What’s more, compared to other greens like spinach, kale and collard greens are lower in oxalates, plant compounds that can bind to calcium and make it harder for your body to absorb. Cooking them, rather than serving them raw, also helps reduce the oxalate levels. Close the gap in your calcium intake by stirring them into soups, eggs, skillet dishes and more.

5. White Beans

You can’t go wrong by adding more beans to your plate. Although they’re not all equal when it comes to calcium content, white beans, such as navy and cannellini beans, can help you close the gap on your calcium intake. One cup of cooked white beans provides about 161 milligrams of calcium, or 12% of the DV. Alongside that calcium, you’re also dishing up 17 grams of plant-based protein and 11 grams of fiber, two nutrients that work together to stabilize blood sugar and keep you feeling full longer.

A can or two of white beans can be the foundation for a variety of healthy dinners, from saucy skillets and soups to salads, pasta dishes and casseroles.

6. Dried Figs

Dried fruit sometimes gets a bad rap for being high in sugar, but it can still be a nutritious addition to your diet. Drying fruit removes much of its water, concentrating some of its nutrients, including natural sugars and fiber. In particular, dried figs are a surprisingly good source of calcium.

“A half cup has about 120 milligrams, which is close to what’s in half a cup of milk,” says Geiger., “They’re also packed with fiber, about 7 grams per half cup. Enjoy them chopped into oatmeal, or paired with nuts as a filling snack,” she adds.

Tips for Including More Plant-Based Foods High in Calcium in Your Diet

Getting enough calcium doesn’t have to mean relying on dairy foods. A few simple additions and swaps throughout the day can help you work more plant-based sources of calcium into your meals and snacks.

• Combine calcium-rich ingredients. “Build meals around a mix of calcium rich plants,” suggests Woodson. Try calcium-set tofu and greens over rice, finished with a sprinkle of black sesame seeds.

• Make simple ingredient swaps. You don’t need to overhaul your diet to get more calcium, start with small swaps. “Use calcium-set tofu in stir-fries or scrambles, and snack on dried figs or almonds. Drizzle tahini over grain bowls, or add white beans to soups and salads”, says Geiger.

• Choose calcium-fortified foods. Boxed cereals, bread, non-dairy milks and orange juice are sometimes fortified with calcium. Check nutrition labels to compare amounts between products.

• Shake fortified plant milks before drinking. When opting for a non-dairy milk alternative, look for calcium-fortified varieties with about 300 milligrams or more per cup, ideally with added vitamin D to support calcium absorption, says Laurel Santiago, MBA, M.S., CNS, LDN. One other tip she says to remember? “Shake the carton before each use because added calcium can settle at the bottom,” she adds.

Our Expert Take

When you need to increase your calcium intake, don’t overlook plant-based foods. Sesame seeds, tofu, chia seeds, dark leafy greens, white beans and dried figs can all provide meaningful amounts of calcium. Even better, these versatile ingredients can be incorporated into a wide variety of dishes.

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