Calcium helps make your bones firm and rigid. In addition to healthy bones and teeth, calcium performs other tasks in the body, such as facilitating proper nerve and muscle function. If you do not consume enough calcium through diet, it is leached from bones to be used for other critical functions. Because calcium is abundant and readily absorbed from dairy products, vegans -- people who consume no animal products -- need to choose calcium-rich alternatives, which includes fortified foods.
Soy Products
According to the Vegetarian Resource Group, tofu is often recommended as a source of calcium, but its content depends on the coagulating agent used in the process of making tofu. Tofu processed with calcium sulfate contains more calcium than tofu processed with magnesium chloride or nigari. The processing agent is listed under "ingredients" on the nutrition facts panel. A 4 oz. serving of tofu, processed with calcium sulfate provides 200 to 330mg per serving, or roughly 25 percent of the recommended daily value. Calcium-fortified soy milk is another source of calcium, providing as much calcium as cow's milk -- 200 to 300mg per 8 fluid oz. serving. One cup of cooked soybeans provides 175mg, or 17.5 percent of the DV, and 1 cup cooked tempeh provides 215mg, or just over 20 percent of the DV.
Vegetables
VeganHealth.org says that the calcium in certain green vegetables, such as collard greens, kale and broccoli, is absorbed relatively well. However, the calcium in other leafy greens, such as spinach, Swiss chard and beet greens is not as well absorbed because these vegetables are rich in a compound found in certain plant foods known as oxalic acid or collectively as oxalates. Vegans should choose vegetables low in oxalates. A 1/2-cup serving of cooked collard greens provides 133mg, or 13.3 percent of the DV, and the same amount of cooked kale provides 90mg. Broccoli provides 100mg per 1-cup serving, cooked.
Beans and Other Foods
Certain starchy beans, such as navy beans and vegetarian baked beans, are a food source of calcium, providing 128mg per cooked 1-cup serving, or nearly 13 percent of the DV, according to VeganHealth.org. Sesame seeds and almonds are particularly calcium-rich food choices. However, according to the World's Healthiest Foods website, there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. A 1 tbsp. serving of sesame seeds with hulls provides about 88mg of calcium. The same amount of hulled seeds provides 37mg. However, even noshing on 1/4 cup of hulled seeds meets nearly 15 percent of the DV for calcium. A 1/4 cup of almonds provides about 100mg. Blackstrap molasses and calcium-fortified orange juice are other vegan-friendly calcium-rich food sources. A 1 tbsp. serving of blackstrap molasses provides about 187mg, and 1 cup of calcium-fortified orange juice provides 250mg.
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