The best vegan calcium sources
Why do we need calcium?
Often associated with bone health, calcium is an important mineral at each life stage. As well as being required to form and build strong bones and teeth, calcium facilitates blood clotting and regulates muscle contractions, including that of the heart. A vegan diet can provide your calcium requirements if you include a varied selection of calcium-rich and fortified foods.
Discover more about vital minerals, including calcium, and whether you are at risk of calcium deficiency and learn more about a balanced vegan diet.
How much calcium do I need?
The UK daily reference nutrient intake by age is as follows:
0-12 months (non breast-fed only) = 525mg
1-3 years = 350mg a day
4-6 years = 450mg a day
7-10 years = 550mg a day
11-18 years (girls) = 800 mg a day
11-18 years (boys) = 1000mg a day
19+ years = 700mg
Breastfeeding = 700mg + 550mg
Calcium is important during pregnancy for developing your baby’s bones and teeth, as well as later in life for post-menopausal women and the elderly to help reduce the risk of conditions such as osteoporosis.
Are plant sources of calcium as good as animal sources?
Although plenty of plant foods contain calcium, it is important to remember that we tend to absorb less from plant sources than from dairy or other animal foods. This is because natural compounds in plants, such as oxalates and phytates, reduce our ability to access calcium. It’s therefore important to look for calcium-fortified plant foods and to ensure you are achieving adequate amounts in your regular diet.
Should vegans supplement with calcium?
Studies agree that calcium intake is lowest for those following a vegan diet and, in many cases, it falls below dietary reference intakes, which may increase risk of bone fracture. In these circumstances, a supplement may be needed.
It is worth remembering that vitamin D, ‘the sunshine vitamin,’ plays an important role in calcium absorption. However, it is difficult to get adequate amounts of this from food. When the strength of the sun isn’t enough to give you the correct amount, it is important to make sure you are taking a regular vitamin D supplement.
If you have concerns about the nutritional adequacy of your diet, you are pregnant, breast-feeding, are young or elderly or have an underlying medical condition, refer to your GP or a registered dietitian for advice and guidance.
What are the best vegan food sources of calcium?
1. Plant-based ‘milk’ alternatives
Plant-based ‘milk’ alternatives are often fortified with calcium and vitamin D, however, organic versions and some brands are not, so always check labels.
A 200ml portion of fortified ‘milk’ alternative provides:
Unsweetened almond milk (calcium fortified) = 240mg
Soya milk (calcium fortified) = 240mg
Oat milk (calcium fortified) = 240mg
Coconut milk (calcium fortified) = 240mg
2. Plant-based yogurt alternatives
Similarly, a 125g portion of a plant-based yogurt alternative, fortified with calcium and vitamin D, provides:
Plain soya yoghurt (calcium fortified) = 150mg
Coconut yoghurt (calcium fortified) = 150mg
3. Green leafy vegetables
Often cited as being useful food sources of calcium, it’s worth remembering that the calcium these vegetables provide is less bio-available. So, although an 80g portion of each cooked green leafy veg contains the following you may not be accessing it all:
Spinach = 128mg
Kale = 120mg
Turnip greens/tops = 110g
Okra = 96mg
Mustard Greens = 94mg
Purple sprouting broccoli = 88mg
Pak choi = 74mg
Spring greens = 60mg
Swiss Chard = 46mg
Broccoli = 28mg
Brussels sprouts = 16mg
4. Fresh fruit
Fruit, including rhubarb, is rich in oxalates, so may limit the amount of calcium you are able to absorb. However, an 80g portion of each fruit provides:
Blackberries = 33mg
Rhubarb (cooked) = 26mg
Kiwi = 20mg
Oranges = 19mg
Tangerines = 14mg
Pear = 6mg
Apple = 4mg
5. Dried fruit
Dried fruits, like other fruit and veg, are a source of oxalates so may limit calcium intake. However, a 30g serving of each dried fruit provides:
Figs = 69mg
Apricots = 28mg
Dates = 14mg
Raisins = 14mg
5. Beans and pulses
Soaking and cooking helps reduce levels of anti-nutrients, like oxalates, in beans, pulses as well as fruit and vegetables. An 80g portion of each cooked bean or pulse provides:
Soya beans = 66mg
Chickpeas = 37mg
Aduki beans = 31mg
Kidney beans = 30mg
Broad beans = 14mg
Black-eyed beans = 17mg
Lentils = 18mg
6. Nuts and seeds
Nuts and seeds can be useful sources of minerals, including calcium, a 30g portion provides:
Sesame seeds = 201mg
Chia seeds = 189mg
Almonds, whole kernels = 72mg
Brazil nuts = 51mg
Sunflower seeds = 33mg
Walnuts = 28mg
Pumpkin seeds = 12mg
Pine nuts = 3mg
7. Baked products
In the UK, white and brown breads are required by law to be fortified with calcium. Here is how an 80g portion (roughly two thick slices) of each bread compares:
Wheatgerm bread = 170mg
Malted wheat bread = 167mg
Brown bread = 149mg
White bread = 142mg
Naan bread = 138mg
Seeded bread = 120mg
White pitta bread = 110mg
Wholemeal bread = 85mg
8. Dried herbs
Dried herbs are a useful way to increase your intake of micronutrients including minerals such as calcium. One teaspoon of each dried herb provides:
Dried basil = 63mg
Dried marjoram = 60mg
Dried thyme = 57mg
Dried dill = 53mg
Celery seeds = 53mg
Dried mixed herbs = 50mg
Dried sage = 50mg
Dried oregano = 48mg
9. Other vegan foods
A 100g serving of the following foods, on average (depending on the brand), provides:
Tofu (calcium fortified) = 350mg
Vegan sausages = 136mg
Tempeh = 120mg
Veggie burger = 100mg
Overall, what is the best way to get calcium when following a vegan diet?
Include a variety of these plant foods in your daily diet and focus particularly on fortified plant-based milks, yogurts and breads as well as calcium-set tofu.
From October to March take a vitamin D supplement supplying 10mcg daily.
If you are planning a pregnancy, pregnant or breast-feeding, or you are responsible for the diet of a young or elderly relative refer to your GP or a registered dietician for further advice and guidance.
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This article was reviewed on 21 March 2024 by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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