Foods with Calcium That Don’t Have Dairy

As you start on your journey to becoming a vegan and following this healthy lifestyle, 
you will need to really focus on your nutrition. Without meat or dairy, you are going to be 
behind in some of the nutrients you are used to, but don’t worry – they are easy to 
replace! Without dairy, the following food options will allow you to get all the calcium you 
need.

Beans

When you are on a plant-based diet, you will have plenty of beans, as they provide a lot 
of amazing nutrients. With the right beans, you not only get iron and protein, but you 
can also get a good amount of calcium even without adding any dairy. One of the best 
types of beans for calcium on a vegan diet are white beans. For a cup of white beans, 
you get about 16 mg of calcium. You get even more calcium in pinto beans and navy 
beans, with about 50 mg of calcium in ½ cup of pinto beans, and 65 mg of calcium in ½ 
cup navy beans. Add beans to your salad, make a veggie soup, or mash them up and 
make veggie burgers. 

Vegetables

Of course, plenty of vegetables will also have calcium in it! There is probably more 
calcium in many of your favorite greens and other veggie than you realized. If you enjoy 
steamed edamame, you can have a cup of it and get 100 mg of calcium. The highest 
calcium-rich veggie is collard greens, with about 270 mg in a cup. Some others that 
provide between 100 and 200 mg of calcium include kale, turnip greens, mustard 
greens, and bok choy. Start making salad, adding them to veggie sandwiches, or mixing 
greens in your soup or veggie chili to get all the nutrient benefits.

Drinks

Many beverages are going to have a good amount of calcium, even without having 
regular cow’s milk. Most milk alternatives like soy, rice, and nut milk has calcium. You 
will get between 300 and 500 mg of calcium in just a cup of almond milk or soy milk. 
You can also drink many types of juice, including orange juice with 350 mg of calcium, 
to get your nutrients in. Mix up a breakfast smoothie with fruit, greens, and orange juice, 
and you’re good to go for the day. 

Nuts and Nut Butter

You will probably eat a good amount of nuts while on a vegan diet, which is another 
great way to get your calcium. Almonds are among the best, with 80 mg of calcium in an 
ounce of almonds or 2 tablespoons of almond butter. 
