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Top 10 Vegan Sources of Calcium

https://www.healthline.com/nutrition/vegan-calcium-sources

 

1. Soy Foods

Soybeans are naturally rich in calcium.

One cup (175 grams) of cooked soybeans provides 18.5% of the RDI, whereas the same quantity of immature soybeans — known as edamame — offers around 27.6% (4Trusted Source).

Foods made from soybeans, such as tofu, tempeh, and natto, are also rich in this mineral. Tofu made with calcium phosphate contains 350 mg per 3.5 ounces (100 grams).

Tempeh and natto — made from fermented soybeans — provide good amounts as well. One 3.5-ounce (100-gram) serving of tempeh covers around 11% of the RDI, whereas natto offers about twice that amount (4Trusted Source).

Minimally processed soy foods are also a great source of fiber, vitamins, and minerals. Plus, they’re one of the rare plant foods considered a complete source of protein.

That’s because — while most plant foods are low in at least one of the nine essential amino acids — soybeans offer good amounts of all of them.

Soybeans and soy-based foods are great sources of calcium. They also offer complete protein, fiber, and an array of other vitamins and minerals.