10 Plant-based Foods That Are Rich In Calcium

Some plant-based foods provide more calcium than milk! Find out which ones are particularly high in calcium.

When we hear “calcium” we automatically think of a glass of milk or a mug of yogurt. However, there are plenty of vegetables that are at least as rich in calcium.

Today we introduce you to the most important ones.

Why we need calcium to stay healthy

Calcium is an important mineral for strong and healthy bones, teeth and muscles. Our nerves also need calcium to send messages from the brain and other parts of our body.

Failure to get enough calcium can lead to many problems,  including osteoporosis, obesity, and heart attacks.

Aside from dairy products, there are other calcium-rich food sources that we shouldn’t ignore.

Many people mistakenly believe that a diet containing milk, yogurt, and cheese provides our bodies with the calcium it needs.

However, keep in mind that many dairy products are high in sugar and fat and therefore not necessarily healthy.

But there are other foods that are naturally high in calcium .

Plant-based food sources that are high in calcium

We need to dispel the rumor that dairy products are the only sources of calcium.

Some plant-based foods even provide more calcium than milk, which is also easier to use.

This is particularly good news for people who are lactose intolerant or vegan.

We’ve rounded up some of the plant-based foods that are high in calcium here:

1. Spinach

One of the leafy vegetables richest in calcium is spinach. If we eat 100 grams of raw spinach, our body receives 210 mg of calcium.

Once cooked, the amount is reduced to 158 mg. Just keep in mind that spinach contains oxalates, which prevent the body from absorbing certain minerals.

2. Nuts

Number two on our list are delicious, calcium-rich nuts. They are very versatile: you can enjoy nuts in milk form (like almond milk), in desserts, raw or roasted, for example.

Nuts reduce the risk of developing osteoporosis by preventing weak bones and contributing to healthy growth.

Because of their benefits, they are ideal for people of all ages. The nuts richest in calcium are:

• Almonds (240 mg / 100 g)
• Walnuts (170 mg / 100 g)
• Hazelnuts (140 mg / 100 g)

• Pistachios (110 mg / 100 g)

3. Soy

The legumes with the highest amounts of calcium are soybeans. A glass of soy milk can provide the same amount of calcium as a glass of whole cow milk.

Soy also contains daidzein isoflavones, which prevent bone decalcification. It also prevents the body from excreting calcium through the urine.

100 g unsalted, cooked soybeans contain 102 mg calcium.

Tofu is a soy product that can replace meat. It’s low in calories, low in fat, and high in calcium, making it a good option for a vegetarian diet.

4. Kale

Another vegetable that is high in calcium is kale, which provides 150 mg per 100 g. Kale doesn’t contain oxalates, which is a good thing because it doesn’t affect the body’s ability to absorb the nutrient.

For optimal calcium absorption, it is best to eat the kale raw.

5. Oranges

Oranges not only provide a lot of vitamin C, which strengthens our immune system. They’re also high in calcium (60 mg per orange)!

If you have a glass of fresh orange juice every morning , you are getting up to 300 mg of calcium. A delicious way to start the day with important nutrients!

6. White beans

These legumes are great for avoiding bone and dental problems. 100 g of cooked beans provides 70 mg of calcium, while the same amount of dry beans provides as much as 177 mg of calcium.

7. Onions

The benefits of onions are many. They have antibacterial properties, but they also offer a good dose of trace elements (including calcium).

100 g of onions provide 20 mg of calcium. They also aid digestion, stimulate the appetite and have a diuretic effect.

8. Chickpeas

These legumes can be used in many ways, for example in stews, purees, salads and other delicious dishes.

Chickpeas contain 134 mg of calcium per 100 g. However, when they are cooked, the amount will be reduced by half.

Keep in mind that they contain oxalates, which make it harder for the body to absorb all of the calcium.

9. Watercress

In addition to 20% of the daily recommended amount of calcium for adults, these vibrant green vegetables contain many other minerals as well:

• sulfur
• iodine
• iron
• phosphate
• potassium
• magnesium

Just add watercress to the salad. Delicious and healthy!

10. Herbs

Herbs are great for taste and delicious flavors, but they’re also very high in calcium.

Basil, sage, oregano, thyme and rosemary can provide 1000 to 2300 mg of calcium per 100 g.

Of course, we cannot use this amount of herbs at once. So try to combine the herbs with other calcium-rich foods.