The number one question for a vegan is definitely “Where do you get your protein?” but the follow up question is “How do you get enough calcium if you aren’t eating dairy?” The dairy industry has done a great job in marketing milk as the number one source of calcium. However, there are plenty of plant-based sources of calcium, which also contain many other vitamins and minerals that are good for bone health, such as vitamin C, K, potassium and magnesium. On average adults need about 700-1000mg of calcium per day. Below is a list that will help you attain that.
1. Kale 1 cup 180 mg
2. Tahini 2 TBS. 130 mg
3. Great Northern Bean 1 cup 120 mg
4. Almond Butter 2 TBS 85 mg
5. Broccoli 1 cup 95 mg
6. Collard greens 1 cup 350 mg
7. Tempeh 1 cup 215 mg
8. Figs ½ cup 120 mg
9. Fennel 1 bulb 115 mg
10. Soybeans 1 cup 175 mg
11. Orange 1 medium 60 mg
12. Almonds 1 ounce 80 mg
13. Sesame seeds 1 ounce 280 mg
14. Sunflower seeds 1 ounce 50 mg
15. Tofu ½ cup 253 mg
