11 Vegan Foods With More Calcium Than a Cup of Milk
Each glass of cow’s milk comes with an unimaginable amount of animal suffering. So ditch the dairy and include these calcium-rich plant-based foods in your diet:

• 1 cup fortified almond milk (450 mg)


Great on cereal or just by the glassful!

• ½ cup tofu (434 mg)


Tofu is so versatile! Click here for a list of delicious tofu recipes!

• 3 cups raw kale (270 mg)


Kale salad, anyone?

• ⅓ cup almond butter (434 mg)


Great in a sandwich or served with fruits and veggies!

• 1 cup oats (401 mg)


The perfect way to start the day!

• 1 cup fortified orange juice (300 mg)


Easy peasy.

• 1 cup soy yogurt (300 mg)


Great served with fruit, in parfaits, or straight from the container.

• 2 tablespoons unhulled sesame seeds (280 mg)


Try adding these nutritious seeds to your favorite salad.

• 2 tablespoons blackstrap molasses (400 mg)


Great in smoothies or baked goods like bread and cookies.

• 1½ cups white beans (100 mg)


This all-purpose bean is great in soups or served with your favorite veggies.

• 1 cup fortified soy milk (299 mg)


Great in coffee or any recipe that calls for milk!

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