Vegans, those with certain allergies or medical conditions and many kinds of vegetarians can't or won't eat dairy. The benefits of dairy are widely toted in the media, positing it as the best way to get enough calcium in your diet. While it is true that dairy foods can be high in calcium, there are many plant foods rich in calcium that can help you ensure you get the recommended 1000 mg per day to keep your bones healthy and strong.
Soy Products
Soy products like fortified tofu and soy milk can provide just as much if not more calcium than dairy products. For example, just a half cup of tofu enriched with calcium sulfate provides 434 mg of calcium. In comparison, a cup of skim milk contains about 300 mg. An 8-oz. glass of fortified soy milk has between 200 and 300 mg depending on the brand. Soy yogurt can have anywhere from 80 to 250 mg in 8 oz. Soy beans themselves contain about 175 mg per cup, cooked. Eating soy products on a regular basis will ensure you meet your daily calcium requirements.
Vegetables
Many vegetables are calcium powerhouses. People who eat several servings of vegetables per day may not realize that they're getting as much calcium as they are. For example, a cup of broccoli has 94 mg. A cup of collard greens boasts almost 350 mg of calcium--more than a cup of milk. Turnip greens are also impressive, with 249 mg per cup. Cooked kale and okra both have around 179 mg per cup. If you enjoy cabbage, a cup of bok choy has 158 mg.
Beans, Nuts and Seeds
Beans, nuts and seeds are also good sources of calcium, though not as good as soy products and leafy green vegetables. If you grab a handful of almonds as an afternoon snack, you'll get 188 mg for a half cup. Trading in your peanut butter for almond butter will give you 86 mg in two tbsp. Tahini, a common ingredient in hummus, has 128 mg in two tablespoons. The average one cup serving of cooked beans has about 90 mg. of calcium in addition to being packed with protein and fiber.
Miscellaneous
Other ways people can get calcium from plant-based sources include drinking 8 oz. of fortified orange juice for about 300 mg or using blackstrap molasses as a flavoring in oatmeal or baking for 400 mg per 2 tbsp.
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