High Calcium Vegan Snack Foods

Vegans do not consume any meat, fish, poultry, eggs, dairy products, or honey, as all of these foods are animal products or by-products. Calcium, a mineral found primarily in dairy products, is essential for bone health but may be lacking in the usual vegan diet. Most people should consume 1000 to 1300 milligrams of calcium each day from a variety of sources such as dairy products, leafy greens, some types of nuts, and calcium-fortified foods, according to the Centers for Disease Control. It may easier than you think for a vegan to get the recommended daily intake of calcium, even through snacks.

Soy Yogurt Dessert

A 6 oz serving of soy yogurt contains about 80 to 250 mg of calcium, according to the Vegetarian Resource Group. Drizzled with 1 tbsp. of blackstrap molasses and topped with almonds, this yogurt dessert can be a delicious, calcium-rich, vegan-friendly snack, according to the United States Department of Agriculture. Add diced fruit for additional flavor and health benefits.

Vegan Fruit Smoothie

One cup of calcium-fortified soy milk at 200 to 300 milligrams of calcium, blended with 4 oz of calcium-fortified orange juice, 1 to 2 tbsps of blackstrap molasses, a couple of strawberries and a few pieces of banana, and ice makes a vegan-friendly smoothie that can be enjoyed any time of day. You can also create a smoothie with extra calcium and flavor by using rice milk, almonds, almond butter, or dried fruit such as dates or figs.

Vegan Dip

Chickpeas, at 80 mg of calcium per cup or silken tofu at 100 to 300 mg of calcium per 1/2 cup, can be pureed and added to dill weed, garlic powder, lemon juice, and parsley or diced leafy green vegetables such as spinach, at 10 milligrams of calcium per raw leaf, to create a creamy dip. The herbs and spices may be replaced with vanilla or almond extract, cinnamon, pepper, or other spices to create a sweet or spicy snack dip. Use raw broccoli instead of crackers for dipping to add an additional 41 milligrams of calcium per cup.

Vegan Rice Pudding

Vegan rice pudding is another calcium-rich snack, according to the Vegetarian Resource Group website. Make "Banana Pudding Sauce" by blending about 5 oz. of calcium-rich silken tofu with 1/4 cup of soy milk at 50 milligrams of calcium, with one ripe banana. Add this sauce to cooked rice, raisins and cinnamon.