Many people believe that dairy products are the only reliable sources of calcium, but the truth is that you can meet your calcium needs entirely from plant-based foods. 1 Calcium is essential for strong bones and teeth, as well as muscle function, nerve transmission, and blood clotting. A low intake can increase the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures. Since our bodies can’t produce calcium, it’s important to get enough through food. But how much calcium do you actually need?
Well, your daily calcium requirement depends on your age and stage of life. Here’s a quick guide:
- Adults: 700 mg
- Young kids (1–3 years): 350 mg
- Older kids (4–10 years): 450–550 mg
- Teenagers: 800–1,000 mg (boys may need slightly more)
- Breastfeeding mothers & postmenopausal women: 1,200–1,250 mg
Top plant-based calcium sources
So, where can you easily find calcium if you don’t need dairy to get enough? We’ve listed some of the best plant-based sources below. Adding just a few of these to your meals each day can quickly help you reach your calcium needs.2
- Leafy greens – Kale, pak choi, and collard greens provide 150–250 mg per serving.3
- Tofu and tempeh – Firm tofu is a great plant-based source of calcium, especially if it’s ‘calcium-set,’ meaning it’s made using calcium sulfate, a natural mineral that boosts its calcium content. Calcium-set tofu contains 300–500 mg per serving. Check the label to ensure your tofu is fortified with calcium. Brands such as Cauldron and Tofoo are made this way, but other brands use calcium sulfate too – so check the packaging.4
- Fortified plant milks – Many plant-based milks (such as almond, soya, and oat milk) contain 240 mg of calcium per cup when fortified.5
- Seeds – Chia seeds, sesame seeds, and tahini are great sources, offering 100–200 mg per serving.6
- Nuts – Almonds provide around 80 mg per 30g serving.7
- Legumes – White beans and chickpeas contain 90–120 mg of calcium per cup.8
- Figs and dried fruit – Dried figs provide 130 mg per 100g. 9
Do you need to worry about absorption?
Some plant-based foods contain oxalates, which can reduce calcium absorption. However, many low-oxalate plant foods – like fortified plant milks, tofu, and other leafy greens like pak choi – are excellent calcium sources.10 You can also boost your ability to absorb calcium by also ensuring you are getting enough vitamin D and magnesium in your diet. Overall, eating a healthy and varied diet will ensure that you effectively absorb the calcium you need.
Simple ways to add more calcium to your day
- Start your day with a fortified plant milk latte or smoothie.
- Snack on almonds, tahini, or dried figs in between meals.
- Boost your main meals with tofu, leafy greens, or white beans.
Give these three easy calcium-rich recipes a try
The bottom line
Getting enough calcium on a plant-based diet is easy when you include a variety of calcium-rich foods. Whether you’re eating a vegan or vegetarian diet, or simply reducing your dairy intake, these sources will help you meet your daily needs.11
For more detailed information, check out the full article on Calcium on our website.
Simon Middleton
Senior Writer
References
- National Institute of Health (NIH) (2020): Calcium, Fact Sheet for Health Professionals. Available at https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional
- WHO & FAO (2004): Vitamin and mineral requirements in human nutrition. Bangkok; 2004. Available from: http://apps.who.int/iris/bitstream/10665/42716/1/9241546123.pdf
- U.S. Department of Agriculture (2020): FoodData Central. Leafy Greens. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Tofu and Tempeh. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Fortified Plant Milks. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Seeds. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Nuts. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Legumes. Available at https://fdc.nal.usda.gov/
- U.S. Department of Agriculture (2020): FoodData Central. Dried Fruits. Available at https://fdc.nal.usda.gov/
- Academy of Nutrition and Dietetics (2016): Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Available at https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf
- ProVeg International, Sources of calcium in a vegan diet. https://proveg.org/5-pros/pro-health/sources-of-calcium-in-a-vegan-diet/
