Calcium is an important part of a healthy diet. For a long time, milk has been a staple of our children’s daily school meal to support their calcium levels. The current school food standards in England require a portion of food containing milk or dairy every day on school menus.
And while calcium is essential for strong bones and teeth, as well as muscle function, nerve transmission, and blood clotting, cow’s milk isn’t the only option.
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
But how much calcium do you actually need?
Calcium is essential for strong bones and teeth, as well as muscle function, nerve transmission, and blood clotting.
Your daily calcium requirement depends on your age and stage of life. Here’s a quick guide:
- Adults: 700 mg
- Young children (1–3 years): 350 mg
- Older children (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
Where to get plant-based calcium
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 meals each day can quickly help you reach your calcium needs, and is guidance for creating plant-powered school meals that are packed with nutrients.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, esecially 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
According to the British Nutrition Foundation, a 200ml glass of semi-skimmed cows milk contains 130mg of calcium per 100ml (260mg per average portion size of 200ml). Alternatively, a fortified soya drink contains a similar 120mg per 100g.*
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 breakfast containing fortified plant milk.
- Snack on almonds, tahini, or dried figs in between meals.
- Boost your main meals with tofu, leafy greens, or white beans.
A low intake of calcium 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.
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 #
Children require nutrient-dense foods to fuel their rapid growth and development. Whole plant foods are rich in essential vitamins and minerals, fibre, and antioxidants, all of which are crucial for maintaining optimum health. Whole plant foods such as beans and lentils and plant-based foods such as tofu and soya mince are also good sources of protein.
A diet based around a diverse range of whole plant foods with low levels of saturated fat can support children in maintaining a healthy weight while also reducing the risk of a range of lifestyle diseases including obesity, diabetes, cardiovascular disease and some forms of cancer.
Our School Plates recipes are designed with expert chefs and nutritionists to make sure they contain essential nutrients and meet the food and nutrition standards for school food in the UK.
Find more nutritional information here.
