Calcium is important whether you are vegan or not, and you should ensure you are meeting your RDA: 700 mg for adults (UK).
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 as well as eating plant foods rich in it, make sure you eat lots of fruit, vegetables, and protein.
Keeping in mind that cow’s milk contains 124-130 mg of calcium, the foods listed below are great dairy-free sources of calcium:
|Non-dairy fortified milks, e.g. soya, almond, coconut, hemp, oat||250ml||300|
|Individual vegan yoghurt portion||150 gr||150|
|Tofu (calcium-set) e.g. Cauldron plain tofu||One 250 gr pack||500|
|Kale boiled||80 gr||120|
|Raw watercress||80 gr||130|
|Brazil nuts||30 grams (small handful)||130|
|Pak choi||100 gr||105|
|Dried figs||100 gr – four to six pieces fruit||250|
‘……..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’
This Nutrition page has been fact checked by the Spoon Guru Nutrition Team