Calcium is available in many food sources aside from dairy products, meat and seafood. To obtain the recommended daily allowance (RDA) of calcium, you'll need 1,000 mg per day if you're 19 through 50 or 1,200 mg if you're over 50. Getting enough calcium in your diet is easy if you include certain foods on a regular basis.
Vegetables
Leafy, green vegetables are an excellent source of calcium, according to Spine-Health.com. Broccoli has 94 mg of calcium per cup, as noted by by the Vegetarian Resource Group, while bok choy, kale, mustard greens and okra have about 160 to 180 mg per cup. Collard greens have more than 200 mg of calcium per cup, and turnip greens over 300 mg per cup.
Fruit
Some fruits are good sources of calcium as well. An orange has about 70 mg, and 2/3 cup of raisins has about 50 mg. Calcium-fortified orange juice is considered vegan, and an 8 oz. glass provides 300 mg of calcium.
Soy
Soy in various forms provides calcium. A 1-cup serving of cooked soybeans provides 175 mg of calcium, while 1 cup of tempeh contains 215 mg, as listed by the Vegetarian Resource Group. An 8 oz. glass of calcium-fortified soy milk provides 200 to 300 mg. Tofu also contains calcium, but the amount varies depending on the type and the brand, so the Vegetarian Resource Group recommends reading labels. Calcium content is listed as a percentage under "Daily Value." Tofu with 10 percent daily value for calcium, for example, has 100 mg of calcium per serving, because labels use 1,000 mg calcium as the RDA.
Beans, Seeds and Nuts
Other beans also are good sources of calcium, as are certain seeds and nuts. One cup of cooked legumes, such as pinto, navy or lima beans, contains 40 to 80 mg of calcium per cup. A 2 tbsp. portion of sesame seeds contain about 180 mg of calcium. You can also eat tahini, a paste made of crushed sesame seeds and olive oil. Almonds, Brazil nuts and peanuts supply calcium. A half-cup of dry roasted peanuts, for instance, contains 60 mg of calcium, while 1/2 cup of almonds contains about 180 mg.
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