A selection of vegan calcium foods

The best vegan calcium sources

Published: May 30, 2024 at 1:30 PM

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Discover the best calcium-rich foods to include in a vegan or plant-based diet, from dairy alternatives and beans to fresh vegetables and even dried herbs.

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.

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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:

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.

Green leafy veg

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:

2. Plant-based yogurt alternatives

Similarly, a 125g portion of a plant-based yogurt alternative, fortified with calcium and vitamin D, provides:

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:

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:

Dried figs

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:

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:

6. Nuts and seeds

Nuts and seeds can be useful sources of minerals, including calcium, a 30g portion provides:

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:

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:

9. Other vegan foods

A 100g serving of the following foods, on average (depending on the brand), provides:

Overall, what is the best way to get calcium when following a vegan diet?

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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.

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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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