7 best vegan sources of calcium

What is calcium?

Calcium is one of the most important minerals for the human body. For example, it plays a key role in the structure and maintenance of our bones and teeth. In fact, over 99% of the calcium in our body is stored in our bones and teeth.(1) 

Although calcium is a mineral more often associated with healthy bones and teeth, it’s also essential for carrying messages from our brain to other parts of our body. In addition, it plays a role in blood clotting, muscle movement, as well as regulating normal heart rhythms and nerve functions. Several studies even show how calcium can ease symptoms of premenstrual syndrome (PMS) in women.(2)

However, the human body doesn’t produce calcium by itself. Therefore, we have to rely on our diet for sourcing the amount we need. Furthermore, our bodies require vitamin D in order to absorb calcium. As a result, human beings don’t fully benefit from a calcium-rich diet if they’re low on vitamin D. 

If you follow a plant-based diet, mushrooms grown in UV light and fortified products like plant milks or breakfast cereals are great sources of vitamin D. Also, our Organic Hemp Seed Powder naturally offers vitamin D, plus a dose of healthy plant-based protein and fibre. It’s ideal for adding into a post-workout smoothie or mixing into breads and cakes. 

However, sunlight is the best source of vitamin D. The vitamin forms in our skin when we come into contact with the sun’s ultraviolet (UV) rays, which is why some people call it ‘the sunshine vitamin’.

So, moving on, what are the best sources of calcium? Before we get into that, let’s quickly cover calcium deficiency.

What is calcium deficiency?

As previously discussed, calcium plays a major part in our bone health. Think of your bones as your body’s calcium reservoir. If we don’t get the recommended amount in our diets, our body will instead take calcium from our skeleton to use elsewhere, thus weakening our bones. 

Subsequently, calcium is essential for children as they grow and develop. Children who don’t get enough calcium may not grow to their full potential height, or may develop other health issues. 

Additionally, for adults, not enough calcium can increase the risk of developing osteoporosis, or frail bones that easily fracture. Osteoporosis is especially common in older women, which is why the healthcare professionals recommend they consume more calcium than their male counterparts. Complications from osteoporosis include, disability, spinal fractures or other bone fractures and difficulty walking. Unfortunately, hypocalcemia can also cause eye damage and an abnormal heartbeat. 

The following conditions or lifestyle habits may result in low calcium levels and hypocalcemia:

• Excess consumption of caffeine, soda, or alcohol
• Coeliac disease, inflammatory bowel disease, Crohn’s disease, and other digestive diseases
• Overconsumption of magnesium
• Vitamin D deficiency
• Phosphate deficiency
• Pancreatitis
• Eating disorders such as anorexia
• Some cancers such as colorectal, lung, and thyroid
• Chemotherapy
• Kidney failure

Now let’s take a look at the best sources of calcium, how much calcium they contain and how that translates to our daily value (DV).

Moringa

This may appear as a bit of a curve ball but we can assure you that it’s not. People eat almost all parts of the moringa tree and in many parts of the world they use it as a herbal remedy. In fact, it can positively impact so many different parts of the human body that several cultures refer to it as “the tree of life.” Just 2 tsp (4g) of moringa powder contain 100mg of calcium, which is almost 10% DV!

Moringa leaf powder is versatile, which probably explains why it’s so popular. The recommended serving sizes of the powder range from 2 to 6g. You can take it as a hot drink on an empty stomach or on a full stomach. It’s also great for mixing into salad dressing, stirring into soups or adding to a variety of pasta sauces, such as marinara or pesto. If you have a sweet tooth, fear not, it’s good for mixing into baked goods like brownies and cupcakes or blending into smoothies to give them a calcium-enriched boost! The choices are endless.

Amaranth

This gluten-free grain doesn’t grow from grasses like other cereal grains do. Besides being a complete plant-based protein, it is also one of the best vegan sources of calcium. A serving of cooked amaranth grain contains 115mg of calcium, which is up to 10% of our DV. 

Fortunately, amaranth comes in many forms, all with terrific health benefits. So, no matter your cooking ability or style, amaranth will fit brilliantly into your recipes. For example, with our amaranth flour you can transform all your go-to baking recipes into calcium-rich showstoppers for friends and family. 

Our Organic Amaranth Pops are a delicious addition to breakfast bowls, homemade granolas and yoghurt, while our Amaranth Flour is a great replacement for all-purpose flour.

Note: Make sure to double-check recipes before you use amaranth flour, especially for bread making, where in some cases no more than 25% of the flour can be replaced by amaranth flour as a blend. Any more can affect the structure and texture of the bread.

Related readings

• What is moringa good for?
• Is dairy good for you?

Seaweed 

This may come as a surprise, but incorporating seaweed into our diets is another way to boost our calcium intake. Generally, seaweeds are a versatile ingredient which make up many dishes, including sushi rolls, soups and stews, salads, and smoothies. 

Wakame, which is perhaps the most commonly eaten seaweed, contains approx. 150mg of calcium, or 12% DV per 100g serving. You can find it in most Asian supermarkets or in sushi restaurants as part of a salad dish. 

Another seaweed you might have come across is kelp, which can be eaten raw or dried. 100g of raw kelp provides around 170mg of calcium, or 13% DV. Raw kelp is often added to salads and main dishes, whereas people use dried kelp flakes as a seasoning. 

Humans have a long history of cultivating seaweeds for several uses. More specifically, in recent years, seaweed farming has become a worldwide agricultural practice, providing food, as well as source material for various chemical uses, cattle feeds and fertilisers. Additionally, because of seaweed’s importance in marine ecologies and for absorbing carbon dioxide, recent attention has been on cultivating seaweed as a potential climate change mitigation strategy! Perhaps a reason to collectively cut down on our fish consumption, as mechanical dredging destroys these natural seaweed ecosystems. 

Chia seeds 

Seeds play an important role in a balanced diet. Varieties such as chia seeds also fall into the category of great vegan sources of calcium. Just two tbsp (15g) of chia seed powder boast 100mg of calcium, which is almost 10% of our DV.

We at Erbology are huge fans of chia seeds. We’re especially proud of our Organic Chia Powder, which is not simply made of ground chia seeds. First, we cold-press the seeds to extract the oil. As a result, our powder is more concentrated and rich in minerals and vitamins. Simply stir into porridge, smoothies or mix into baked goods if you enjoy mildly nutty notes of flavour, with an additional calcium boost. 

Hemp seeds

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. They are rich in healthy fats, protein and various minerals, such as magnesium and calcium. In fact hemp seed powder provides up to 50mg of calcium per 30g, which is approx 5% of our DV. 

The Erbology Organic Hemp Seed powder is a brilliant source of calcium. Try adding a spoonful to your daily routine to increase your intake. You can add it into a post-workout smoothie or mix it into breads and cakes.

Almonds

Generally speaking, nuts boast an impressive mineral profile. Almonds in particular contain quite a lot of calcium. For instance, a 30g serving contains over 75mg calcium (6% DV).

Our Organic Almond Milk Base is not only rich in iron, magnesium and zinc, but also calcium! Cold-pressed from sustainably sourced 100% organic Italian almonds, our defatted almond base is also soluble in water and free from any additives. It’s the perfect thing for making organic almond milk at home, whenever you need it! Simply stir into hot or cold water and add a dash of honey or agave syrup for a little sweetness, or you can even use it as base for a perfect creamy smoothie. 

Legumes

In addition to being rich in fibre and protein, legumes are fantastic vegan sources of calcium. They come with a whole host of health benefits, ranging from reducing blood pressure to supporting gut health.

Types of legumes providing the highest levels of calcium include:

• One cup (175g) of cooked winged beans contains 245mg of calcium, or 20% DV
• One cup (180g) of cooked white beans contains 130mg of calcium, or 10% DV
• One cup (170g) of cooked black beans contains 45mg of calcium, or 5% DV
• One cup (165g) of chickpeas contains 80mg of calcium, or 6% DV
• One cup (175g) of kidney beans contains 60mg of calcium, or 5% DV

Soybeans are especially rich in calcium, with one cup (180g) of cooked soybeans providing 260mg of calcium, or 20% DV. Additionally, one cup (155g) of edamame boasts around 100mg of calcium, or approx. 10% DV.

Tofu, which is made by pressing soybean milk into soft white curds, is also one of the great vegan sources of calcium. A 100g serving of tofu can provide an impressive 680mg of calcium or over 50% DV! Originally of East Asian descent, tofu fastly became a staple food in plant-based diets all over the world due to its taste, versatility and impressive nutritional profile. It’s also worth mentioning that the soybeans which make tofu are one of the few complete vegan proteins, meaning they contain all 9 essential amino acids.

Further foods made from soybeans, such as tempeh and natto, are also rich in calcium.For example,, a 100g serving of tempeh boasts 100mg of calcium, or  approx. 10% DV, whereas natto offers almost three times as much providing 380mg, or 30% DV.

Do I need to take calcium supplements?

If your diet is balanced and rich in whole foods such as legumes, seeds and nuts, you should not have a calcium deficiency. However, in some circumstances certain individuals may be prescribed calcium supplements by their doctor. 

For example, people who suffer from osteoporosis take calcium supplements with the hope of strengthening their bones.Additionally, your health practitioner may recommend calcium supplementation if you  suffer from health conditions such as Crohn’s disease or inflammatory bowel disease (IBS), which limits the body’s ability to absorb calcium. Individuals who are treated with corticosteroids over a long period of time may also be prescribed calcium supplements. 

However, calcium supplements may have drawbacks and even health risks, especially when it comes to raising the risk of heart disease and kidney stones.(3,4). Furthermore, having excess calcium in our blood can lead to a condition called hypercalcemia, which can cause symptoms, including stomach pain, nausea, irritability and depression.

Most experts agree that it is better to obtain nutrients from natural food sources, although sometimes it is not possible to get enough in this way.(5) 

Finally, calcium works together with other nutrients such as vitamin D. Therefore, it’s important to keep up a balanced diet.

Related readings

• How to make vegan yoghurt
• What supplements should I take?