Over the holidays, a binge-watch session of food documentaries reaffirmed my commitment to an even healthier lifestyle than I currently embrace. Some of the documentaries I watched were: Forks Over Knives, Food Inc., Big Sugar, The Sugar Film and Game Changers. While I already eat a mostly plant based diet, reflecting on my dietary choices, I’ve realized that embracing a more vegan approach aligns better with my personal values and health goals for the coming year.
Several of the documentaries shed light on the ethical and health repercussions of animal product consumption. Those who follow me know I’m an animal lover who already eats a (mostly) plant based diet currently with occasional chicken, turkey and fish as the only meat choices in my diet. But after watching those movies, I decided that eliminating animal sources of food in my diet was a worthy goal. While initially aiming for a 100% vegan diet, I’ve pivoted toward eliminating meat completely and reducing my dairy intake. his shift left me pondering: “How do I ensure adequate calcium without relying on dairy or supplements?”
Calcium isn’t just about strong bones and teeth; it’s crucial for nerve function, muscle health, and blood pressure regulation. Traditionally, dairy has been the go-to for meeting calcium needs. However, venturing beyond this conventional notion led me on a quest to discover non-dairy, calcium-rich alternatives.
I started exploring non-dairy calcium heroes. Researching these sources revealed a treasure trove of options packing a substantial calcium punch. Here’s a glimpse into some of the top contenders:
- Leafy Greens: Kale, broccoli, bok choy, and other greens offer impressive calcium content and boast a myriad of health benefits.
- Fortified Foods: Certain plant-based milks, and tofu varieties fortified with calcium serve as convenient alternatives.
- Nuts and Seeds: Almonds, chia seeds, and sesame seeds are not only great sources of healthy fats but also contain notable amounts of calcium.
- Beans and Legumes: Incorporating beans like chickpeas, lentils, and black beans into meals contributes not only protein but also valuable calcium.
- Fruits: Oranges, figs, and dried apricots sneak in a modest yet valuable dose of calcium
While the Recommended Daily Allowance (RDA) for calcium stands between 800 mg to 1200 mg, my focus shifted from mere figures to exploring diverse, plant-based sources to meet this requirement.
Transitioning away from a dairy-centric calcium intake might seem daunting, especially with my some of my current dairy choices such as daily yogurt, occasional eggs, and feta and parmesan cheese. However, embracing this change opens doors to a wealth of flavorful, nutrient-packed options.
I made a list of non-dairy (and non-meat) calcium sources, with relatively high milligrams to help guide my choices. The table below shows approximate calcium content (based on numerous and sometimes conflicting data sources) listed alphabetically:
| Food Source | Serving size | Mg of calcium |
| Almond Butter | 2 TB | 112 |
| Almonds | 1 oz | 76 |
| Amaranth (grain) | 1 cup (cooked) | 116 |
| Apricot | 1/2 cup (dried) | 36 |
| Baby Carrots | 15 medium carrots | 50 |
| Bean Sprouts | 1 cup | 320 |
| Black Beans | 1 cup | 108 |
| Bok Choy | 1 cup (cooked) | 158 |
| Broccoli | 1 cup (cooked) | 62 |
| Broccoli Rabe | ¼ cup (steamed) | 85 |
| Butternut Squash | 1 cup (cooked) | 84 |
| Cabbage | 1 cup (chopped) | 36 |
| Chestnuts | 1 oz | 75 |
| Chia Seeds | 1 TB | 76 |
| Cocoyo, coconut yogurt | 1 jar (2 servings) | 32 |
| Collard Greens | 1 cup (cooked) | 94 |
| Dandilion Greens | 1 cup | 103 raw, 147 cooked |
| Dried Figs | ¼ cup | 75 |
| Edamame | 1 cup | 98 |
| Fig (not dried) | ¼ Cup (3-4 dried figs) | 53 |
| Garbanzo Beans | 1 cup | 135 |
| Green Beans | 1 cup, cooked) | 60 |
| Hazelnut Butter | 2 TB | 30 |
| Hazelnuts | 1 oz | 56 |
| Kale | 1 cup | 90 (raw), 179 (cooked) |
| Kelp | 1 cup | 134 |
| Lentils | 1 cup (cooked) | 38 |
| Navy (white) Beans | 1 cup (cooked) | 126 |
| Oranges | 1 large fruit | 74 |
| Peanut Butter | 2 TB | 14 |
| Sesame Seeds | 1 TB | 88 |
| Spinach | 1 cup | 25 (raw), 122 (cooked) |
| Sunflower Butter | 2 TB | 20 |
| Sunflower Seeds, Hulled | ¼ cup | 44 |
| Sweet Potato | 1, 5” potato | 39 |
| Tofu | 1/2 cup (cooked) | 434 |
| Turnip Greens | 1 cup (chopped) | 128 |
| Wakame, reconstructed | 2/3 cup | 150 |
| Walnuts | 1 oz | 35 |
Embarking on this journey toward a calcium-rich, (almost vegan) diet is both a personal and holistic choice—one that resonates with ethical, health, and environmental considerations by moving away from animal based food choices.
Eating healthy can be delicious—and the journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. Click HERE to learn more.