Calcium is a mineral, which is absorbed into the body to increase its concentration in bones and teeth, to help nerve function and muscle contraction, and to maintain the rhythm of the heart. Whereas the obvious sources of calcium are dairy products, many people wonder if plant foods or meat provide a diet that is richer in calcium. Any discussion of calories from the battle between plant-based foods and animal-based products would not be complete without nutrients, and calcium is no exception. In this article, we will look at the various sources of calcium coming from plants and determine their counterparts among the animal-based sources and which one offers more.



Calcium from plant-source foods

Calcium is a particular worry for those who maintain a plant-based diet, but even worse for those who are vegan. Thankfully, however, many plant foods are surprisingly rich in calcium, with lower saturated fat levels and a higher fibre, vitamin, and mineral profile. Here are some of the best plant sources of calcium.



Dark Leafy Greens

Dark leafy greens, such as kale, spinach, collard greens, and Bok Choy are a good source of calcium. For example, in one cup of cooked collard greens, there are about 266 mg of calcium, while this amount is approximately 100 mg in the case of kale, when it's cooked. Again, Bok Choy is one of the best sources and offers about 158 mg per cup. Not all greens are equal when it comes to bioavailability, however. Oxalates, for instance, are compounds found in spinach, which can bind to calcium in the digestive system and decrease absorption. Greens like kale and Bok Choy contain less in the way of oxalates, making their calcium that much more easily absorbed.



Fortified Plant-Based Milks

Almond milk and soy milk tend to be fortified with calcium. A cup of fortified almond milk or soy milk contains 300-450 mg of calcium - or even more than in the case of cow's milk.



Tofu and Tempeh

Tofu and tempeh, both products of soybeans, are good sources of calcium. Many tofu brands use calcium sulfate in the manufacture, thus adding calcium to this product. A 100-gram serving of calcium-set tofu might contain up to 350 mg of calcium. One cup of Tempeh- a fermented soy product estimated to contain about 100 mg of calcium.



Chia Seeds and Flaxseeds

Chia and flaxseeds are nutritional giants and also rich in calcium. One tablespoon of chia seeds holds a whopping amount of about 76 mg of calcium, while flaxseeds give 26 mg per tablespoon. The seeds can easily be put into smoothies, oatmeal, or salads to boost calcium intake.



Almonds

Almonds are one of the richest sources of calcium through nuts. Almonds contain 264 mg of calcium in a 100-gram serving. Almonds are also rich in good fats, fibre, and protein; hence, they are an addition of nutrient density to a plant-based diet.



Figs

A few dried figs can be taken on hand and is a sweet, high-calcium snack. One cup of dried figs equals approximately 241 mg of calcium, making it a great alternative for people looking to boost their calcium intake without dairy or meat.



Broccoli

Another green vegetable that is very rich in calcium content is broccoli. In one cup of cooked broccoli, about 62 mg of calcium can be found. Although not the highest among other plant sources, broccoli is still a good source of various nutrients such as vitamin C, fibre, and antioxidants.



Sesame Seeds and Tahini

Sesame seeds have a tiny but massive content in terms of calcium. About 88 mg of calcium is contained in one tablespoon of sesame seeds, while Tahini-a paste that has resulted from the grounding of sesame seeds as has around 64 mg of calcium per tablespoon.



Calcium content in Meat and Animal-based foods

Though animal-based foods like meat are not considered a major source of calcium, some of them are the source of this mineral in significant quantity. Let's see how much calcium is present in meat and animal-based food…



Dairy Products

These include low-fat milk, cheese, and yoghurt . It is perhaps the best-known of all calcium sources. Cow's milk contains 300 mg of calcium per cup, whereas cheese contains between 200 to 500 mg in each serving. Yoghurt contains a similar amount of about 400 mg in each cup. While dairy is most often recommended for its calcium, it does not agree with everyone since it causes problems in some cases—for example, some are lactose intolerant, allergic, or simply have dietary restrictions.



Fish

Some fish, such as sardines and salmon, contain loads of calcium because they have edible bones. A 100-gram serving of canned sardines can have as much as 380 mg of calcium, while canned salmon provides about 232 mg per serving. And all these are packed with omega-3 fatty acids for heart and brain health.



Organ Meats

Organ meats, like the liver, contain trace amounts of calcium but aren't a good source of it. A 100-gram portion of beef liver contains around 11 mg of calcium- very little compared with any other plant or dairy source.



Eggs

Eggs are rich in vitamins and minerals, and good protein sources with minimal quantities of calcium. For instance, a large egg contains approximately 25 mg of calcium, which is significantly less as compared to products derived from plants or other milk products.



Red Meat and Poultry

For instance, red meat and poultry do not contain high quantities of calcium. In fact, 100 grams of beef and chicken contain less than 10 mg of calcium, and that is completely insignificant compared to leafy greens, seeds, or even fortified plant-based milks.



Plant foods vs. Meat: Which has more calcium?

The plant-based foods mostly afford more valuable sources of calcium, especially in terms of this mineral, compared to meat. While some animal-based foods, including dairy and fish whose bones are edible, do contain a great deal of calcium, many different types of meat provide little to no calcium.



Instead, various plant-based foods have high levels of calcium, including dark leafy greens, seeds, tofu, and fortified plant-based milks, so such alternatives may be helpful for the case-in-point individuals who avoid meat or dairy foods. Furthermore, the benefits of plant-based sources of calcium include low saturated fat and high amounts of fibre, antioxidants, and vitamins, as well.



Bioavailability of calcium in Plant vs. Animal foods

Bioavailability, that is the degree to which your body absorbs and uses the calcium, is also something to consider when you compare plant-based and animal-based sources of calcium. While plant foods provide massive amounts of calcium, some of them contain oxalates and phytates, which interfere with absorption. Spinach has a high calcium value, but so has a related oxalate for example.



Calcium from milk is better absorbed than calcium from any other food. So are some of the plant-based sources: fortified milk alternatives, tofu, and low-oxalate greens such as kale and Bok Choy.



Plant vs. animal in the calcium stakes

Plant wins hands down. Although dairy and fish with bones are great sources of calcium, meat contains an almost negligible level of calcium. It is easy to get enough from diet alone if you add rich sources of calcium to plant-based foods, including dark leafy greens, fortified plant milks, tofu, and seeds. The added health benefits from plant-based foods, including high fibre and antioxidant-rich diets, and less saturated fats are additional reasons for their inclusion in the diet for the betterment of health without compromising calcium accumulation.