Several vegetarian foods are rich in calcium and can provide comparable or even higher amounts than some non-vegetarian sources.
Tofu and Tempeh :
These soy based products are excellent sources of calcium ,particularly if they are calcium set . They are commonly used as meat alternatives and can be incorporated into various dishes.
Leafy Green :
Vegetables like kale, collard greens, bok choy, and broccoli are rich in calcium. They make great additions to salads , stir fries, or smoothies .
Fortified Plant Milks :
Many plant based milk alternatives like almond, soy, or oat milk, are fortified with calcium and can provide a similar or higher calcium content compared to diary milk.
Chia Seeds And Flax Seeds:
These seeds are not only high in omega-3 fatty acids and fiber but also contain decent amounts of calcium.
Almonds :
Almonds are good source of calcium, and they make for a nutritious snack. Almond butter is another option for those looking to increase calcium intake.