Calcium Rich Foods Vegetarian
Calcium-rich foods vegetarian are plant-based or daily foods that offer a high quantity of calcium, an essential mineral for strong bones, teeth, muscles, and nerves without strong meat or fish.
It is vital to include calcium-rich vegetarian foods in your diet often for strong bones and teeth. If you are looking for calcium-rich foods, this article covers the top options available across India, from milk to leafy greens. Let’s dive in and look at the rich sources of calcium.
You can enjoy the essential benefits of calcium, even if you live a vegetarian lifestyle, by incorporating these calcium-rich plant-based foods into your diet. Trust these foods as sources of vitamin D and other nutrients that promote calcium absorption to reap their benefits.
What is Calcium?
It is a chemical element with the symbol Ca and atomic number 20. It is a bare-earth metal and one of the most abundant minerals in the human body. Around 99% of the body’s calcium is kept in bones and teeth, which give them structure and métier. The lasting 1% is found in the blood, strengths, and other tissues.
Importance of Calcium in the Human Body
Here is a table explanation of the Importance of Calcium in the Human Body:
| Function | Role of Calcium | Why It Matters |
| Bone & Teeth Healthy | Figures and continues stout bones and teeth | Avoids osteoporosis, breaks, and weak bones |
| Muscle Contraction | Helps muscles contract and relax properly | Supports movement, posture, and physical activity |
| Nerve Function | Helps transmit nerve signals | Enables proper communication between the brain and the body |
| Heart Function | Regulates heartbeat and cardiac muscle contraction | Maintains normal heart rhythm |
| Blood Clotting | Activates clotting proteins | Prevents excessive bleeding after injury |
| Enzyme Activation | Helps activate digestive and metabolic enzymes | Supports digestion and breakdown |
| Hormone Secretion | Assists in releasing hormones and insulin | Controls blood sugar and body functions |
| Cell Communication | Entertainments as a signaling molecule inside cells | Chains’ growth, renovation, and guard |
| Blood Pressure | Helps regulate blood vessel contraction | Supports healthy blood pressure levels |
| Dental Health | Strengthens tooth enamel and jaw bones | Prevents tooth decay and tooth loss |
Best Calcium-Rich Foods for Vegetarians
The following are calcium-rich, vegetarian, and contain no animal-based products.
Soymilk
1 cup typically contains nearly 300 mg of calcium. Shake the bottle before drinking to avoid the calcium from settling to the bottom.
Oranges juice
A generous fresh orange will provide nearly 74 mg of calcium. Refreshed orange juice can deliver even more, with almost 300 mg per 8 glasses.
Kale
The calcium measures will vary depending on how you buy and prepare the kale. Fresh kale gives you the most at 100 mg per 1 cup. If you chop and boil that fresh bread, you’re looking at around 47 mg per ½ cup. Frozen kale that is cooked and thawed will comprise nearly 90 mg per ½ cup.
Chia seeds
It is so easy to improve raw to oatmeal or smoothies. One tablespoon equals nearly 27 mg of calcium.
Turnip greens
Don’t toss those greens away if you buy yourself a bunch of turnips. Use them in salads or sauté them. Eating 1 cup of raw will deliver 104 mg of calcium, while ½ cup, boiled and exhausted, covers 99 mg.
Almonds
A portable food to take with you on the go. ¼ cup of whole, dry almonds gives you 92 mg of calcium.
Figs
Skip the ice cream this time (dairy-free) and grab a few figs. One fig (around 8 grams) will cover around 14 mg of calcium.
White beans
Beans, beans, the magic fruit. And an excellent vegan calcium source. Navy beans ½ cup 63 mg, beans refried pinto ½ cup 42 mg.
Sunflower seeds
It’s an inordinate snack or cover for your salad. One cup of plain unsalted sunflower seeds gives you around 101 mg of calcium.
Edamame
1 cup of shells comprises around 98 mg.
Broccoli
Uncooked or baked, take your pick! ½ cup of boiled and steamed broccoli provides 31 mg, and 1 cup of raw broccoli includes 43 mg.
Sesame seeds
Additional seed that packs a calcium thump. One cup covers 168 mg.
Sweet potatoes
Fries, creased, cooked – vegetables are such versatile vegetables! Get these eccentric orange vegetables into your day. 1 cup of raw will give your body 40 mg of calcium.
Okra
An extra multipurpose vegetable that is eaten raw, cooked, or preserved. One cup of raw includes around 82 mg of calcium.
Butternut crush
Don’t pause for the drop to enjoy this vegetable. 1 cup offers around 40 mg.
Rocket
Excite your salads with this peppery-flavored leafy green. 1 cup of raw will afford nearly 32 mg of calcium.
Fortified mueslis and other grains
These foods wouldn’t naturally contain calcium, but they are great options with fortification. The calcium ranges vary, with the highest in the thousands and the lowest closer to 200 mg.
What Does Calcium Do for Your Health?
Calcium plays an energetic role in keeping your body healthy. The most common ways are as follows:
- Boosts Bone Health: Calcium helps build strong bones and teeth. Around 99% of calcium on the Earth’s surface resides within your bones and teeth. Its role here is to provide strength and rigidity.
- Aids Muscle Contraction: Calcium plays an active role in muscle contraction. Muscles contract and relax due to the electrochemical energy stored in ATP.
- Helps Control Weight: Calcium can help burn fat and prevent obesity. It helps improve the metabolism involved in the energy equation.
- Reduces the Risk of Osteoporosis: Calcium is essential for maintaining bone mineral density throughout aging and for reducing the risk of osteoporosis later in life.
Top Calcium-Rich Foods for Vegetarian Diets
| Food Category | Examples & Notes | Why It’s Valuable |
| Leafy Greens | Kale, collard greens, Bok choy, amaranth leaves | Rich in calcium and vitamins, some greens like collards have very high levels (266 mg/cooked cup) |
| Soy & Soy Products | Tofu (especially calcium-set), soybeans | Tofu can provide 250–680 mg per ½ cup when set with calcium sulfate; great protein + calcium source. |
| Fortified Plant Milks | Calcium-fortified soy, almond, oat milk | Often contains 300–450+ mg per cup when fortified; compare labels to ensure calcium content. |
| Seeds & Nuts | Sesame seeds, chia seeds, almonds | Sesame/tahini is especially rich (very high calcium per weight); chia seeds also boost calcium, plus fiber and omega-3s |
| Legumes & Beans | Chickpeas, white beans | Legumes provide protein, fiber, and calcium; good for stews and salads |
| Whole Grains & Millets | Ragi (finger millet), amaranth grains | Millets like ragi are standout calcium sources among grains |
| Fruits | Dried figs | Figs contain natural calcium, plus fiber and antioxidants |
Why These Foods Matter for Vegetarians?
Vegetarian diets avoid fish and meat, which are common sources of calcium in non-vegetarian diets. However, it’s entirely possible to meet or exceed daily calcium needs with plant foods when chosen wisely. For example:
Collard greens and kale are rich in calcium and other vitamins.
Tofu, especially when made with calcium sulfate, can rival or even exceed the calcium in dairy products.
Fortified plant milks help bridge gaps for those who don’t consume dairy.
Many foods also provide additional nutrients, such as vitamin K, magnesium, protein, and healthy fats, supporting overall health beyond calcium alone.
Best Calcium-Rich Foods for Vegetarians
Here are the Best Calcium-Rich Vegetarian Foods in a clear table
| Food Item | Calcium (mg per serving) | Serving Size | Extra Benefits |
| Milk (Cow/Buffalo) | 280–300 mg | 1 cup (250 ml) | High-quality protein, Vitamin B12 |
| Curd / Yogurt | 200–250 mg | 1 cup | Probiotics for gut health |
| Paneer (Cottage Cheese) | 200–220 mg | 100 g | Rich in protein |
| Cheese | 500–700 mg | 100 g | High calcium, energy-dense |
| Ragi (Finger Millet) | 340 mg | 100 g (raw) | Best plant source in India |
| Sesame Seeds | 950–1000 mg | 100 g | Also rich in iron & zinc |
| Chia Seeds | 600 mg | 100 g | Omega-3 fatty acids |
| Almonds | 250 mg | 100 g | Healthy fats, vitamin E |
| Spinach | 95–100 mg | 1 cup (cooked) | Iron, fiber (absorption limited) |
| Broccoli | 45–50 mg | 1 cup (cooked) | Vitamin C, antioxidants |
| Tofu (Calcium-set) | 300–350 mg | 100 g | Plant protein |
| Soybeans (Boiled) | 170–180 mg | 1 cup | Complete plant protein |
| Fortified Plant Milk | 250–300 mg | 1 cup | Dairy alternative |
Recommended Daily Calcium Intake (RDA)
Here is the Recommended Daily Calcium Intake (RDA) in a clear table format
| Age Group / Category | Calcium Needed per Day (mg) | Remarks |
| Infants (0–6 months) | 200 mg | From breast milk/formula |
| Infants (7–12 months) | 260 mg | Supports early bone growth |
| Children (1–3 years) | 700 mg | Important for development |
| Children (4–8 years) | 1,000 mg | Builds strong bones |
| Teens (9–18 years) | 1,300 mg | Peak bone mass formation |
| Adults (19–50 years) | 1,000 mg | Maintains bone health |
| Men (51–70 years) | 1,000 mg | Prevents bone loss |
| Women (51–70 years) | 1,200 mg | Higher need after menopause |
| Adults (71+ years) | 1,200 mg | Reduces fracture risk |
| Pregnant Women (19–50 years) | 1,000 mg | Supports baby’s bones |
| Breastfeeding Women (19–50 years) | 1,000 mg | Maintains maternal health |
Bioavailability: How Well Is Calcium Absorbed
| Source of Calcium | Absorption Rate (%) | Bioavailability Level | Reason | Examples |
| Milk & Dairy Products | 30–35% | High | Balanced calcium + vitamin D + lactose | Milk, curd, paneer, cheese |
| Fortified Foods | 30–35% | High | Added calcium in absorbable form | Fortified soy/almond milk |
| Low-Oxalate Vegetables | 40–50% | Very High | Low inhibitors, high usability | Broccoli, kale, bok choy |
| High-Oxalate Vegetables | 5–10% | Very Low | Oxalates block absorption | Spinach, beet greens |
| Whole Grains & Legumes | 20–25% | Moderate | Phytates reduce absorption | Ragi, beans, lentils |
| Nuts & Seeds | 20–25% | Moderate | Phytates + fiber | Almonds, sesame |
| Calcium Supplements | 35–40% | High | Absorbs well without food | Calcium tablets |
| Calcium Supplements | 25–30% | Moderate | Needs digestive acid | Calcium carbonate tablets |
Deficiency of Calcium-Rich Foods for Vegetarians
Here is a clear, research-based overview of the Deficiency of Calcium-Rich Foods for Vegans
| Aspect | Details | Why It Materials |
| Main Cause | Low intake of dairy/fortified foods | Many vegetarians rely only on plant sources with low absorption |
| Poor Absorption | High oxalates & phytates in plants | Decreases the practical calcium from foods like spinach, grains |
| Vitamin D Deficiency | Limit sun exposure | Vitamin D is need to engage calcium |
| Diet Imbalance | High fiber, low protein diet | Affects bone mineralization |
| Low Fortified Food Use | Few fortified products | Missed easy calcium sources |
| Escaping of Dairy | Vegan/lactose intolerance | Removes a primary calcium source |
| High Tea/Coffee Drinking | Extra caffein | Increases calcium loss in urine |
| High Salt | Processed foods | Causes calcium excretion |
Calcium Deficiency Overview — India, USA, UK & Europe
| Region | Calcium Intake /Absence Design | Key Points |
| India | High incidence of low calcium drinking | Many Indians drink far less than the recommended calcium; high inadequate intake is seen across age groups, and the appraised average intake is 429 mg/day vs the recommended 1000 mg. |
| USA | Significant proportion below requirements | Extensive national surveys show that many Americans consistently fall short of estimated calcium requirements (40% with inadequate intake). |
| UK | Every day, inadequate intake in subgroups | General data & European evaluations show that many UK teenagers and adults do not meet the EAR for calcium, especially girls and youths. |
| Europe | Varied but often sufficient in the North; deficiency elsewhere | Northern European states (the Nordic region) naturally have higher intakes (1000 mg/day), but many other parts of Europe show lower intakes in specific groups. |
Sample Vegetarian of Calcium-Rich Daily Meal Plan
Here is a Sample Vegetarian of Calcium-Rich Daily Meal Plan designed to help meet ~1,000–1,200 mg calcium/day
| Time | Meal | Food Items | Approx. Calcium (mg) |
| Early Morning | Warm Drink | Fortified almond milk | 250 mg |
| Breakfast | Main Meal | Ragi dosa (2) + curd | 300 mg |
| Side | Sesame chutney (1 ) | 60 mg | |
| Mid-Morning | Snack | Almonds (10–12) Orange | 70 mg |
| Lunch | Main Meal | Brown rice + dal + tofu curry | 200 mg |
| Side | Broccoli sabzi (1 cup) | 50 mg | |
| Evening Snack | Light Snack | Roasted chana + buttermilk | 120 mg |
| Dinner | Main Meal | Paneer bhurji (100 g) + 2 rotis | 220 mg |
| Salad | Kale / mixed greens | 60 mg | |
| Before Bed | Drink | Warm milk (1 cup) | 280 mg |
Estimated Prevalence of Inadequate Calcium Intake in India, Europe, and the USA
Here’s an estimated prevalence of inadequate calcium intake across India, the USA, the UK & Europe, based on the best available global dietary intake data, noting the exact percentages.
| Region / Population | Estimated % with Inadequate Calcium Intake | Sources / Notes |
| India | High (Majority) 60–80%+ | Many Indians consume well below the recommended calcium intake; overall, diets are low in calcium-rich foods, with urban studies showing that ~79% are below the RDA. |
| USA | Modest 30–40%+ | Normal calcium intake is higher than in Asia, but many subgroups (young adults, older adults) do not meet recommendations; global copies still direct some shortage. |
| UK | Lower than Asia but present 20–30%+ | National data indicate some subgroups have calcium intake below requirements (especially teens and women), but the UK average intake is higher than in South Asia. |
| Europe (general) | Lower prevalence 15–25%+ | Northern and Western Europe generally have higher calcium intakes, though some individuals still fall short; overall prevalence of inadequacy is lower than in Asia/Africa. |
| Global average | 66% (~5 billion people) | One modelling study estimated that about two-thirds of the global population had inadequate calcium intake. |
Conclusion
Calcium is an essential mineral that is readily obtained from the diet. Aim to eat 2 or 3 portions of plant-based calcium per day.
Anyone unable to meet their daily calcium obligation should talk to a doctor about taking a supplement.
Related post: Acupressure Points For Stomach Pain