Best calcium sources for pregnancy: 5 vegan foods to enjoy
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
As a vegan mom-to-be, there's no doubt that your doctor or dietitian has talked to you about the importance of calcium intake during pregnancy.
And you may have heard that you need dairy to get enough calcium to support your baby's growth. The myth "you need dairy to get enough calcium for pregnancy" is far from the truth!
While it's one of the many vital micronutrients for pregnancy, you don't need animal-based cheese, milk, or yogurt to get enough calcium.
Continue reading to discover the best dairy-free products to support a healthy vegan pregnancy!
How much calcium for a vegan pregnancy?
Although your calcium needs don't change from preconception to pregnancy, your body is relying on an adequate supply now more than ever. Calcium is essential to supporting your body and helping your baby's bones develop. To support you and your baby, it's recommended that you get at least 1,000mg each day during preconception and pregnancy. Interestingly, your body becomes more efficient at pulling calcium from you and delivering it to your baby. The pregnant body is truly incredible.
Calcium naturally occurs in plant-based foods and is added as a micronutrient to processed foods such as tofu. Because the dairy-free world can be overwhelming to navigate (what’s better, coconut yogurt or soy? almond milk or flax?), in this blog, we’re going to focus on dairy-free products specifically - think cheese, milk, and yogurt.
Dairy-free calcium sources for a healthy vegan pregnancy:
1. So Delicious Strawberry Soy Yogurt
This creamy dairy-free yogurt is perfect for rushed mornings or an easy snack. Unlike coconut-based yogurt, this soy-based yogurt is free from artery-clogging saturated fat. It comes in several yummy fruit flavors and is an excellent source of probiotics. With 195 mg of calcium per serving, you're meeting nearly 20% of your daily calcium needs in one go!
2. Daiya Cheese Shreds
Available in numerous styles such as cheddar, mozzarella, Monterey Jack, and parmesan, Daiya cheese shreds make an excellent calcium source – one serving boasts 165mg of calcium. Consider melting them in between two pieces of whole-grain seeded bread for grilled cheese or inside a tortilla with beans and roasted veggies for a healthy, plant-based burrito!
3. Silk Soy Milk
This non-dairy milk is nutrient-dense and available in several flavors – chocolate, vanilla, organic, unsweetened, and lightly sweetened original. Great to drink alone as part of a snack, make oatmeal, or as the base of a smoothie! A rich source of protein, soy milk offers ~8 grams of protein per serving. It also meets 30% of your daily calcium needs per serving for pregnancy! Additionally, soy milk is an excellent source of vitamins and minerals to support a healthy vegan pregnancy, such as choline, protein, and B12.
Low calcium dairy-free vegan products for pregnancy
Now you might be asking yourself, "why would I want to eat low calcium food?" The answer is slightly nuanced so stick with me. Calcium and other micronutrients, like iron and zinc, compete for absorption. Meaning if you're eating an iron-rich meal or taking a supplement, you want to avoid eating the meal or taking your supplement with calcium-rich foods. Below are two of my favorites to recommend if you're looking for lower calcium products to enjoy!
1. Kite Hill Unsweetened Greek-style Yogurt
Top your yogurt with fresh fruit, whole-grain granola, and hemp hearts for a simple vegan breakfast or snack! This greek yogurt alternative makes a super nutrient-dense snack. Available in either plain or vanilla, the yogurt alternative is almond and soy milk-based, boasting 15 grams of plant-based protein per serving.
2. Forager Kefir Vegan Drinkable Yogurt
This drinkable yogurt alternative is perfect for rushed mornings or an easy snack, available in several fruit flavors. The drink is lower in calcium, making it an ideal option if you're taking an extra iron supplement. Also, if you're struggling with pregnancy-related constipation, this dairy-free kefir is an excellent source of probiotics to support a healthy gut!
Bottom Line:
Luckily, with a few tweaks to what you're already eating and perhaps a product swap or two, you can quickly meet your calcium needs to support a healthy vegan pregnancy. Aiming to meet daily requirements can seem daunting; however, try not to worry. With the rise in popularity of plant-based milk that is calcium-rich, these products are easy to come by. So go easy on yourself and discover which products work best for you. And, don't forget to include lots of those calcium-rich leafy greens into your diet too!
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