Calcium is important whether you are vegan or not, and you should ensure you are meeting your RDA. In the UK, that is 700 mg for adults. How can we make sure we get enough calcium in a vegan diet?
We need calcium for strong bones (along with its super sidekick Vitamin D, which helps us to absorb it). Calcium is essential for your body’s growth and development, so you’ll need to know the best plant foods to eat!
Keeping in mind that cows’ milk contains 124-130 mg of calcium, the foods listed below are great dairy-free sources of calcium:
Serving Food Calcium
250 ml non-dairy fortified milks 300mg
150g vegan yogurt 150mg
250g tofu (calcium-set) 500mg
80g kale 120mg
80g watercress 130mg
30g Brazil nuts 130mg
100g pak choi 105mg
100g dried figs 250mg
1 medium orange 50mg
‘…There are lots of other non-dairy sources of calcium including fortified soya products, pulses, nuts, seeds and white bread. Additionally, fresh fruit and vegetables contain a number of key vitamins, minerals and trace elements that are good for bones.’
– National Osteoporosis Society April, 2017
PAGE UPDATED JANUARY 2021