Which Vegan Food Has the Highest Calcium?

November 12, 2025 •

4 min read

According to the National Institutes of Health, adults need around 1,000 to 1,200 mg of calcium daily, and fortified calcium-set tofu often contains the highest amount per serving among all vegan options. Getting enough calcium is crucial for bone health, and a well-planned vegan diet can easily meet these needs by incorporating key plant-based sources.

Quick Summary

Calcium-set tofu is the top vegan source of calcium by concentration, with fortified plant milks and certain leafy greens also providing significant amounts. A varied diet that includes fortified foods and specific vegetables is the most effective strategy for vegans to meet their daily calcium requirements for bone health.

Key Points

Calcium-Set Tofu: Tofu coagulated with calcium sulfate is typically the single highest source of calcium among vegan foods, providing hundreds of milligrams per serving.
Fortified Plant Milks: Choosing plant milks like soy, almond, or oat that are fortified with calcium can offer amounts comparable to dairy milk.
Low-Oxalate Greens: Leafy greens such as collards, kale, and bok choy provide highly bioavailable calcium that the body can easily absorb, unlike high-oxalate spinach.
Seeds and Tahini: Unhulled sesame seeds and tahini are incredibly calcium-dense, making them excellent additions to dressings and meals for a calcium boost.
Vitamin D is Key: Optimal calcium absorption is dependent on adequate vitamin D. Many vegans rely on supplements or fortified foods to get enough, especially during winter months.
A Balanced Approach: Combining various sources like fortified products, leafy greens, and beans is the most effective strategy for consistent and sufficient calcium intake on a vegan diet.

Top Vegan Calcium Sources: Fortified and Natural

When transitioning to a vegan diet, many people worry about getting enough calcium. The good news is that numerous plant-based foods provide ample calcium, and the highest concentration often comes from a simple soy product: calcium-set tofu. However, a balanced approach combining different sources, including fortified products, is key for optimal intake and absorption.

The Power of Calcium-Set Tofu

Not all tofu is created equal when it comes to calcium content. Tofu is made by coagulating soy milk into curds and then pressing them into blocks. The mineral used for coagulation determines the final calcium content. Tofu made with calcium sulfate will be significantly higher in calcium than tofu made with other coagulants, such as magnesium chloride. Some calcium-set tofu can provide around 350 mg of calcium per 100-gram serving, making it an excellent dietary staple. It is important to always check the nutritional label to confirm the type of coagulant used.

Why Fortified Foods are a Game-Changer

For many vegans, fortified foods are the most reliable and convenient sources of calcium. Many manufacturers add calcium to their plant-based products to match or even exceed the levels found in dairy milk. These products include fortified plant-based milks, yogurts, and some breakfast cereals.

Fortified Plant Milks: One cup (around 240 ml) of fortified soy, almond, or oat milk can contain 240 mg or more of calcium. Check the label to ensure it's fortified and contains at least 100 mg per 100 ml.
Fortified Plant Yogurts: Similar to milks, fortified plant-based yogurts are another excellent source, with some providing around 150 mg of calcium per 125-gram serving.
Fortified Juices and Cereals: Some orange juices and cereals are fortified with calcium and can contribute to your daily intake.

The Role of Leafy Greens and Seeds

Beyond fortified products, numerous whole plant foods offer a healthy dose of calcium. However, it is important to be aware of bioavailability, or how well the body can absorb the calcium.

Low-Oxalate Greens: Kale, bok choy, and collard greens are excellent sources of highly absorbable calcium. For instance, a cup of cooked collard greens provides a significant amount of calcium. Unlike spinach, these greens are low in oxalates, which can inhibit calcium absorption.
Seeds: Unhulled sesame seeds and tahini are rich in calcium. A single tablespoon of unhulled sesame seeds can offer nearly 88 mg of calcium. Chia seeds are also a solid source.

The Best of the Rest: Beans, Nuts, and Molasses

Incorporating a variety of these foods will help ensure a consistent calcium intake throughout the day.

Beans and Legumes: White beans and soybeans are notable for their calcium content, along with fiber and protein.
Nuts: While not as calcium-dense as seeds, almonds can still be a good contributing source.
Blackstrap Molasses: This sweet syrup is surprisingly high in calcium, with one tablespoon providing a substantial amount.

Comparing Calcium in Vegan Foods

Understanding the varying calcium content can help with meal planning. The following table provides a comparison of calcium in common vegan foods, based on typical serving sizes.


Vegan Food Source	Approximate Serving Size	Estimated Calcium (mg)	Notes
Calcium-Set Tofu	100 g	350-400	The highest concentration per serving; check label for calcium sulfate.
Fortified Almond Milk	1 cup (240 ml)	300-450	Varies by brand; choose fortified options.
Cooked Collard Greens	1 cup	266	Excellent bioavailability due to low oxalate content.
Fortified Soy Milk	1 cup (240 ml)	240-300	Varies by brand; choose fortified options.
Unhulled Sesame Seeds	1 tbsp	88	Small serving size, easy to add to dishes.
Cooked White Beans	1 cup	161	Good source of fiber and protein as well.
Fortified Oat Milk	1 cup (240 ml)	240	Varies by brand; choose fortified options.
Tahini (Unhulled)	1 tbsp	64-78	Nutrient-dense paste, easy to use in dressings.

The Importance of Vitamin D for Calcium Absorption

Beyond food choices, vitamin D plays a critical role in helping your body absorb calcium. While some fortified vegan products contain added vitamin D, exposure to sunlight is a primary source. During months with less sunlight, many vegans may benefit from a vitamin D supplement to ensure optimal calcium uptake.

Conclusion

While calcium-set tofu often provides the highest single-serving dose of calcium, a comprehensive approach is best for meeting daily needs. A varied diet that includes calcium-set tofu, fortified plant milks and yogurts, and low-oxalate greens like kale and collards will ensure you get a range of essential nutrients for strong bones and overall health. Don't forget the importance of vitamin D and balancing your intake to maximize absorption. With careful planning, maintaining a robust calcium intake on a vegan diet is straightforward and delicious.

Frequently Asked Questions

Calcium-set tofu is typically the vegan food with the highest calcium content per serving. It is made using a calcium salt coagulant, which infuses the finished product with a significant amount of the mineral.

While spinach contains calcium, it is also high in oxalates, natural compounds that bind to calcium and inhibit its absorption by the body. This means a large portion of the calcium in spinach is not bioavailable.

No. The calcium content in plant milks varies significantly by brand. You should always choose varieties that are explicitly labeled as 'calcium fortified' to ensure a good source.

Food fortification is the process of adding micronutrients, like calcium, to food products during manufacturing. For vegan foods, this often involves adding calcium carbonate or tricalcium phosphate to plant milks, yogurts, and cereals.

To maximize calcium absorption, ensure you have sufficient vitamin D, either from sunlight or supplements, and moderate your intake of foods high in salt or caffeine around calcium-rich meals.

Beyond fortified products, other excellent vegan calcium sources include unhulled sesame seeds, tahini, certain leafy greens like collards and kale, white beans, and dried figs.

With a well-planned, varied diet, many vegans can meet their calcium needs from food alone. However, if dietary intake is insufficient or if a health professional recommends it, a supplement may be beneficial.