calcium rich vegetarian foods

We know calcium is essential for building strong bones and overall health, and dairy products are also known as calcium-rich vegetarian foods that help you meet your daily calcium needs.

This blog on calcium rich vegetarian foods gives you the best options, including both common and Indian vegetarian foods that meet your diet plate. We’ll also explore the best grocery stores that offer vegan foods high in calcium for those who want to avoid dairy.

Why are calcium rich vegetarian foods important?

Calcium plays a necessary role in building and maintaining strong bones and teeth. It is also suitable for heart rate, nerves, and aligning muscles. A deficiency in calcium can cause bone related issues, taking the place of osteoporosis. Therefore, it is important to include calcium in your diet plan.

Calcium rich vegetarian foods

Following is the list of calcium rich vegetarian foods which you must add to your plate:

Dairy food items:


  • Milk is the source of calcium.
  • A single cup of milk can give you about 300 mg of calcium, which is about 30% of the daily recommended intake for all ages.


  • Another source of calcium is cheese. For example, one piece of cheddar cheese contains about 200 mg of calcium.
  • You can include cheese in your diet in any form, which significantly levels up your calcium intake.


  • You must be aware of yogurt or may include yogurt in your daily meal? Actually, yogurt is not only a source of calcium but also contains probiotics which supports gut health.
  • If you’re taking a cup of yogurt in your meal, it provides 300 mg of calcium.

Leafy green vegetables:


  • Broccoli is a hub of calcium for vegetarians.
  • If you are one who cooked one cup of broccoli, it provides you with 60 mg of calcium.
  • The benefits of broccoli are that it contains nutrients like vitamin C and fiber.


  • Spinach is totally leafy green, a calcium containing element.
  • Taking one cup of spinach contains 240 mg of calcium.
  • It is enclosed with the nutrients of oxalates, which can inhibit calcium absorption.

Nuts and seeds:


  • Do you know almonds are not only a great source of healthy fats but also high in calcium? Yes, by containing 8-10 almonds, you can gain 95 mg of calcium in a day.

Sesame seeds:

  • Sesame seeds are fully rich in calcium.
  • One tablespoon of sesame seeds contains about 88 mg of calcium.
  • You can sprinkle them on salads, stir-fries, or even add them to homemade tahini.



  • Chickpeas are versatile legumes used in various dishes.
  • One cup of chickpeas carries 80 mg of calcium.


  • Lentils are a super house of calcium and are another excellent legume rich in calcium.
  • Cooking daily or taking a bowl of boiled lentils gives you around 38 mg of calcium.
  • Lentils are also a great source of protein, making them more powerful for vegetarians to take.

What are the categories of vegan food high in calcium?

For an individual who wants to intake a vegan calcium foods, getting enough calcium can be a bit more challenging, but certainly achievable with the right foods:

Fortified plant milk:

  • You must be unaware of fortified plant milks, these are almond milk, soy milk, and oat milk which are tightly enclosed with calcium.
  • The fortified plant milk provides the same calcium rate of 300 mg as cow’s milk does.


  • Tofu is an excellent source of calcium and has a spicy taste.
  • It contains 250 mg of calcium in a half cup.

Fortified cereals:

  • Mostly fortified cereals are taken in breakfast because they contain a heavy dose of calcium, about 100 to 1000 mg.
  • Depending on its brand and type, it depends on the power of calcium.

Did you know that Indian vegetarian foods are high in calcium in the world? No!

Indian cuisine serves a variety of calcium rich vegetarian foods. When exploring the culture of India, you’ll taste a variety of food elements that provide nutrition to the body. Here is the list of common calcium/protein-rich Indian food elements which will provide all benefits:


  • Paneer, a total Indian food, is cheese and consists of calcium.
  • Intaking 100 grams of paneer will provide you with 200 mg of calcium particles.
  • You can take it in any form; it is beneficial in all types.

Soy Products:

  • As we tofu is made up of soy, similarly tempeh which is also an Indian cuisine is a good resource of calcium and can be used in different varieties of dishes.

Amaranth (Rajgira):

  • Amaranth, also called “Rajgira” in India, is a grain that is used in porridge, salads, and sometimes in baked items.
  • Eating a cup of cooked amaranth will give 116 mg of calcium.

Drumstick leaves (Moringa):

  • Drumstick leaves, or you can also call them Moringa, are especially used in curries, soups, and salads.
  • Drumstick leaves carry 350 mg of calcium if you contain a cup of chopped particles.

How do you get Indian grocery stores in the US?

Having a question in mind, “Where do you search for these food elements?” Look nowhere except Swagat, an Indian grocery store in the US, which provides a great place full of Indian items that carry nutrients like calcium, proteins, vitamins, and minerals.

If you’re seeking for these Indian food items, like paneer, soy products, amaranth, and drumstick leaves. Visit the physical store or buy online and get fresh, frozen, and Indian canned food items.


Are you on a diet and want to add calcium to your plate? Yes, ensure you get enough calcium, as it is crucial to maintain strong bones and overall health. There are many varieties of calcium rich vegetarian foods which give calcium as well as protein, these items include in dairy products, leafy green items, Indian frozen food and in vegan diet too.

As it seems, mostly Indian cuisine carries many resources of nutritions, therefore if you’re in search of Indian food items in the US, visit the Swagat Indian Grocery, an Indian grocery store, provides plenty of delicious and nutritious options of food.

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