Calcium is essential for many functions in the body, from bone health to nerve signaling and muscle contraction. In order to meet the daily recommended intake of calcium, it’s important to know which foods are rich in calcium and how to include them in your diet. In this article, we will explore both vegan and non-vegan calcium sources and provide tables showing the most calcium-dense foods for each dietary preference.
Daily Calcium Requirements
The amount of calcium you need varies by age and life stage:
- Adults (19-50 years): 1,000 mg/day
- Women (51+ years) and Men (71+ years): 1,200 mg/day
- Teenagers (9-18 years): 1,300 mg/day
- Pregnant or lactating women: 1,000-1,300 mg/day
For those who cannot meet their calcium needs through food alone, supplements may be necessary. However, as food is generally the better source, focusing on dietary intake is the ideal approach.
Top Calcium Sources: Vegan Options
Plant-based sources of calcium can help vegans meet their calcium needs, but absorption may be lower than that from animal sources due to the presence of inhibitors like oxalates and phytates. To enhance calcium absorption from plant foods, it’s recommended to consume them with Vitamin D-rich foods or supplements, and to limit foods with high oxalate and phytate content.
- Dark Leafy Greens: Collard greens, kale, turnip greens, and bok choy are excellent sources of calcium.
- Fortified Plant Milks: Almond, soy, and oat milk often have added calcium to match or exceed the levels found in cow’s milk.
- Tofu (with calcium sulfate): A great calcium source if fortified.
- Nuts and Seeds: Almonds, chia seeds, sesame seeds, and tahini are good vegan calcium sources.
- Legumes: White beans, navy beans, and lentils contain moderate amounts of calcium.
- Fruits: Oranges, figs, and rhubarb provide calcium alongside other essential nutrients.
Top Calcium Sources: Non-Vegan Options
Animal products tend to have more bioavailable calcium than plant-based sources, and often come with additional nutrients that aid absorption. Dairy products are well known for their high calcium content, but there are other sources to consider as well.
- Dairy Products: Milk, yogurt, and cheese are rich in calcium, providing approximately 300 mg of calcium per serving.
- Fish with Bones: Canned sardines and salmon (with bones) offer significant amounts of calcium.
- Fortified Juices and Cereals: Many orange juices and breakfast cereals are fortified with calcium.
- Eggs: While not particularly high in calcium, eggs provide moderate levels and are often included in fortified foods.
Balancing Your Calcium Intake
Incorporating a variety of these foods into your diet is the best way to meet your calcium needs. For those following a vegan diet, it’s important to be mindful of the factors that might inhibit calcium absorption, such as oxalates and phytates. Non-vegans should aim to diversify their calcium sources beyond dairy to maximize health benefits and maintain variety.
Food Combinations for Better Absorption
To improve calcium absorption, pair calcium-rich foods with sources of Vitamin D (like fortified plant milks, mushrooms, or supplements), and magnesium-rich foods like leafy greens or seeds. Avoid excessive intake of calcium-blockers like high sodium, caffeine, or alcohol, which can interfere with how much calcium your body absorbs.
Summary Tables: Calcium-Rich Foods

