I’ve dived deep into the subject of plant-based milk specifically looking for which milk offers the most calcium. In this article, I share my results to which plant-based milk has the most calcium. Along with providing information on calcium, why we need it, and which ingredients we should be aware of that are hiding in plant-based milk.
Macadamia milk made by Milkadamia is the plant-based milk with the most calcium per serving at 470 mg per serving. This amount surpasses the amount that’s found in cows’ milk by 150 mg per serving. I’ve found many plant-based kinds of milk that provide more than dairy.
Why Do We Need Calcium?
According to the NIH calcium is needed to maintain strong bones, muscle movement, helps nerves carry messages from the brain to every part of the body, helps blood vessels move blood throughout the body, and helps release hormones and enzymes that affect most functions of your body.
How Much Calcium Do I Need?
The amount of calcium you need is based on your age.
|Birth to 6 months||200 mg|
|Infants 7–12 months||260 mg|
|Children 1–3 years||700 mg|
|Children 4–8 years||1,000 mg|
|Children 9–13 years||1,300 mg|
|Teens 14–18 years||1,300 mg|
|Adults 19–50 years||1,000 mg|
|Adult men 51–70 years||1,000 mg|
|Adult women 51–70 years||1,200 mg|
|Adults 71 years and older||1,200 mg|
|Pregnant and breastfeeding teens||1,300 mg|
|Pregnant and breastfeeding adults||1,000 mg|
The above numbers were determined by the US Institute Of Medicine.
What Happens If I Don’t Get Enough Calcium?
In the short term not getting enough calcium doesn’t have any obvious symptoms. When the body is deficient it will maintain its calcium levels by taking calcium that’s been store in your bones.
Over time this can have huge consequences like bone loss, osteoporosis, and bone fractures.
There have been many studies done on the health effects of calcium. Studies have found that calcium can help with bone health, cancer, cardiovascular disease, high blood pressure, preeclampsia, kidney stones, and weight loss.
How Much Calcium Is In Cows Milk?
There is 305mg of calcium in 1 cup of cows milk.
What Types Of Plant-Based Milk Are There?
It’s incredible the amount of plant-based milk that is now available. Let’s take a closer look at the options.
Soy milk is one of the original plant-based milk on the market. Soy milk is made by soaking and grinding the soybeans, then filtering out the pieces.
There are many soy milk brands on the market. Some of the most commonly found are.
|Silk||300 mg per cup|
|WestSoy||10 mg per cup|
|Eden Soy||40 mg per cup|
Almond milk is made by soaking almonds in water, grinding them, and then filtering out the particles.
Almond milk is the more popular plant-based milk on the market. It has a slightly nutty and sweet flavor.
|Silk||450 mg per cup|
|Califia Farms||430 mg per cup|
|So Delicous||450 mg per cup|
Coconut milk is made by taking the white inner flesh of a coconut and grinding it into shreds. The shreds are then soaked in water then pressed to separate the shreds from the water.
Coconut milk is one of the most popular milk alternatives. The coconut milk that is found in a carton is filtered more and watered down more in comparison to the coconut milk found in cans.
|Silk||460 mg per cup|
|So Delicous||130 mg per cup|
|365 Whole Foods||140 mg per cup|
Cashew milk is made the same way as almond milk. The nuts are soaked in water, ground up, then filtered.
Cashews have become a popular plant-based substitute for creamy cheese sauces. Cashew milk is sweet and creamy with less of a nutty flavor compared to other nut milk.
|Silk||450 mg per cup|
|So Delioucs||130 mg per cup|
|Elmhurst||15 mg per cup|
Hemp milk is made from soaking ground hemp seeds in water then straining them.
Hemp seeds are very nutritious high in protein and, omega 3s. A 3 tablespoon serving contains almost 10 grams of protein.
|Pacific||263 mg per cup|
|Hemp Yeah||300 mg per cup|
|Living Harvest||390 mg per cup|
Oat milk is made by soaking oats in cold water then blending them. Once blended they are strained to separate the liquid from the pulp.
Oat milk has a slight oat flavor and has been described as being similar to cow’s milk.
|Califia Farms||245 mg per cup|
|Oatl||350 mg per cup|
|Silk||460 mg per cup|
Rice milk is made by pressing the rice through a grinding mill. The rice is then filtered and blended with water.
|Rice Dream||150 mg per cup|
Macadamia Nut Milk
Macadamia nut milk is another delicious nut milk made by soaking, grinding, and straining the nuts.
|Milkadamia||470 mg per cup|
Pea milk is made from yellow pea powder soaked in water and then strained. Pea milk can have a slightly yellow appearance due to the yellow peas.
|Ripple||465 mg per cup|
Pistachio Nut Milk
Pistachios are a delicious little green nut. Pistachio milk is made in a similar way as most nut milk is made.
|Tache||20 mg per cup|
Flax seeds are very nutritious little seeds that are high in omega 3’s.
|Good Karma||280 mg per cup|
Walnuts are underrated. They are a delicious and healthy nut. Walnut milk has a nutty flavor without the bitterness of the raw nuts.
|Elmhurst||24mg per cup|
What Ingredients Should I Be Cautious Of In Plant-Based Milk?
When choosing plant-based milk there are ingredients that you should be aware of that could have long-term effects on your health.
Carrageenan is a sea-weed based additive that is extremely inflammatory. It’s widely used as a stabilizer or thickener. Carrageenan can cause inflammation and bowel problems including colon cancer. Carrageenan is often used in laboratories to induce colitis in lab animals. I personally try to avoid carrageenan.
Many plant-based milks include vegetable oils Vegetable oils sound healthy but, the process to extract them is toxic. The oils are extracted using toxic solvents along with high heat and pressure. This process also produces a rancid oil.
Corn and soybean oils are among some of the most popular oils being used, both of these oils are GMO and heavily sprayed with pesticides.
Natural flavor is a nice name for a variety of ingredients that can be added to your foods. The majority of “natural flavors” being used are chemicals created in a lab. When you see natural flavors on an ingredient list you have no way of knowing exactly what’s in the product.
Is It Safe To Drink Soy Milk?
I included soy milk on my list while researching which plant-based milk has the most calcium. There have been questions and concerns regarding the healthy safety of consuming soy products.
- Soy contains high amounts of phytoestrogens. The soy isoflavones are often thought to mimic female estrogen in the body. The hormone damage is especially concerning in children.
- Some studies have shown that soy can reduce thyroid function.
- Soybeans are generally a GMO crop that’s heavily sprayed with pesticides
- Soy is very high in phytic acid, which is an anti-nutrient that can block the absorption of other nutrients.
It’s up to you to evaluate what products are best for you to consume. We consume soy but, only in the form of organic tofu and tempeh.
Plant-Based Milk Calcium Comparision
After looking at a wide variety of plant-based milk options the top three plant-based milks based on calcium levels only are.
|BRAND||TYPE OF MILK||CALCIUM|
|Milkadamia||Macadamia Nut||470 mg per cup|
|Silk||Coconut Milk||460 mg per cup|
|Ripple||Pea Milk||465 mg per cup|
It was surprising to discover a wide range of calcium per serving in plant-based milk. The lowest amount was 10 mg per serving. The highest amount exceeded the amount found in cow’s milk by 150 mg per serving.
The calcium amounts fluctuated so much within the same milk category that I can not say one type of milk always has more calcium than another type. Each plant-based milk would need to be evaluated on its own.
The top three plant-based milks based on calcium levels were very close. They were all within 10 mg of calcium per serving and all above the calcium levels offered in cow’s milk.
The planted based milk with the most calcium is Milkadamia. This macadamia nut milk has 470 mg of calcium per serving.