A good calcium source from plants includes leafy greens, fortified products, and certain beans, seeds, and legumes. Here are reliable plant-based options and how they stack up: Calcium-rich greens

• Kale, collard greens, bok choy, broccoli, and turnip greens are consistently cited as high-calcium leafy greens with relatively good bioavailability compared to other greens. They’re versatile for salads, sautés, and stir-fries.

Fortified plant milks and foods

• Calcium-fortified plant milks (almond, soy, oat, etc.) and fortified tofu can provide substantial calcium, often comparable to dairy on a per-serving basis.
• Fortified cereals and orange juice can also contribute to daily intake when consumed with other calcium-rich foods.

Legumes, nuts, and seeds

• White beans, chickpeas, lentils, and edamame contribute meaningful calcium amounts, especially when eaten regularly as part of meals.
• Sesame seeds and tahini (sesame paste) are notable calcium sources; they pair well with stir-fries, hummus, and dips.
• Nuts such as almonds provide calcium, though portions are important due to higher energy density.

Dried fruits and certain fruits

• Dried figs offer calcium in a convenient, portable form.
• Some citrus and stone fruits contain modest amounts; pairing them with other calcium sources helps balance intake.

To maximize calcium absorption

• Include vitamin D sources or sensible sun exposure to aid absorption.
• Soak or sprout beans, nuts, and seeds when possible to reduce phytic acid and improve mineral availability.
• Pair calcium-rich foods with other nutrients that don’t hinder absorption, and limit high-oxalate foods at the same meal if relying on calcium for a specific target.

Practical tips

• Aim for variety: 2–3 calcium-rich plant foods at most meals to spread absorption and micronutrient intake.
• Read labels: for fortified products, check calcium content per serving and choose non-added sugars when possible.
• If following a vegan diet or avoiding dairy, consider a simple plan: leafy greens daily, a source of fortified product or tofu several times per week, legumes or beans daily, and a handful of seeds or nuts a few times weekly.

If you’d like, share any dietary preferences, any medical considerations (like osteoporosis risk), and your typical meals, and a tailored, day-by-day calcium-rich plant-friendly plan can be drafted.