10 surprising vegan foods that contain calcium

“White beans may be a good source of calcium, but they are also rich in protein, iron, and fiber,” said Frida Harju-Westman, an in-house nutritionist at health app Lifesum.

Half a cup of white beans contains about 70mg of calcium. 

But if you don’t particularly like white beans, she also recommended trying winged beans or navy beans.

“Soy milk is a fantastic source of calcium for anyone who is lactose intolerant,” explained Harju-Westman.

She recommended adding soy milk to your morning cereal, having it with your coffee, or simply drinking two glasses a day. Depending on the brand, one cup of soy milk can contain 200-400mg of calcium. Soy milk, she added, is also a great source of protein for vegans.

“Leafy greens such as kale are extremely low in calories, have zero fat, and have high levels of fiber, keeping you fuller for longer,” suggested Harju-Westman. If you are on a vegan diet, she suggested that eating kale is a great way to increase your calcium intake. Spinach is another good source for calcium, she added.

One cup of spinach contains a whopping 240mg of calcium. 

“Broccoli is a super-vegetable if ever there was one, as it is jam-packed with essential nutrients including vitamins A-K and minerals such as magnesium, calcium, zinc, and phosphorus,” said Harju-Westman.

One cup of broccoli contains 180mg of calcium.

“Oranges are not only a good source of vitamin C, but they are also high in calcium,” said Harju-Westman. One orange contains over 70 milligrams of calcium, making it a refreshing snack to eat all summer long, she said.

“Not only are nuts and seeds an excellent source of protein, they also can give you about 100 milligrams of calcium per ¼ cup,” registered dietitian Katey Davison told INSIDER. Tahini, she added, provides 130 milligrams of calcium per two tablespoons.

“Legumes and lentils can play a significant role in adding some nutrition into your diet,” Davison suggested.

Whether you are vegan or not, she recommends adding them to your diet regularly. She said both legumes and lentils contain fiber, protein, antioxidants, and give you around 140 milligrams of calcium per ¾ cup.

“Chia seeds are full of plant-based calcium, and contain about five times as much calcium as dairy milk, without the side effects that dairy can have,” said Veronica Dailey, certified nutritional consultant and founder of DaileyFoods.

Dried figs are another great source of calcium according to nutritional chef and wellness counselor Melissa Eboli as she told INSIDER that they contain up to 120 milligrams of calcium per 1/2 cup.

"Tofu has about 200 milligrams of calcium per 1/2 cup," Eboli added. To incorporate this food in your diet, she recommended making an easy tofu salad or crumbling and sprinkling it on top of pasta dishes.

For more great stories, head to INSIDER's homepage.