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9 of the best vegan calcium rich sources
Calcium is an essential mineral found in many foods. For those on a vegan diet it can be tricky to get the right amount. Find the top 9 vegan sources in our blog.
Summary
1Why is getting calcium as a vegan so important?
A calcium deficiency can lead to conditions such as rickets or osteoporosis. While you probably already know about its role in keeping our bones...
2Should vegans take calcium?
According to the NHS, vegans don’t necessarily need to take calcium as its possible to achieve the right levels by eating a healthy, balanced diet...
3What are the best vegan foods high in calcium?
As we discussed earlier, the “absorbability” or calcium is as important as, if nor more important than, the amount of calcium in a food. There is...
Calcium plays a key role in keeping our bodies healthy, not just for maintaining normal bones and teeth, but also for regulating muscle function.1
On the whole, most people get quite a bit of calcium from dairy products. However, these are firmly off the menu for vegans.
So, it’s particularly important for vegans to find some good alternative calcium sources to milk products.
Fortunately, we have sourced the most calcium rich foods and information to help you add calcium to your diet without compromising your diet.
Why do we need calcium?
Calcium is important for people of all ages. It helps maintain healthy bones and teeth strong. Many people can get the right amount of calcium they need through eating a varied, balanced diet.
However, for many people this isn’t a viable option and some need to find their sources of calcium elsewhere. This can be through foods or supplements.
Why is getting calcium as a vegan so important?
A calcium deficiency can lead to conditions such as rickets or osteoporosis.2
While you probably already know about its role in keeping our bones, nails and teeth healthy, you may not have realised it is also essential in other functions, such as:3
- Blood clotting
- Muscle function
- Supporting your nervous system
Although there are plenty of vegan sources of calcium, our bodies’ absorption of calcium from these alternatives is often lower than dairy sources.4
How much calcium do I need?
The amount of calcium you need varies depending on your age. According to the NHS, as an adult, the recommended amount is 700 mg per day.5
Here are the calcium requirements for other ages:6
If you are already vegan, or looking to switch, and you are concerned about your calcium intake, rest assured that you can get everything you need from plant-based foods which are high in calcium.
| Age (years) | Daily calcium dose (mg) |
|---|---|
| 1-3 | 350 |
| 4-6 | 450 |
| 7-10 | 550 |
| 11-18 (girls) | 800 |
| 11 - 18 (boys) | 1000 |
Should vegans take calcium?
According to the NHS, vegans don’t necessarily need to take calcium as its possible to achieve the right levels by eating a healthy, balanced diet.
However, it may be that you don’t have time to plan meals or maybe you aren’t as skilled in the kitchen as others, in which case then a supplement could be the only way you can get the calcium you require.
What are the best vegan foods high in calcium?
As we discussed earlier, the “absorbability” or calcium is as important as, if nor more important than, the amount of calcium in a food.7
There is no point eating something for its calcium alone if your body cannot absorb it very well.
For example, green leafy vegetables are brilliant plant-based calcium sources, but not spinach.
Spinach is incredibly vitamin-rich, but its high oxalic acid content can inhibit calcium absorption.8
9 of the best vegan calcium rich sources
Here is the low down on what you should be eating to keep your calcium levels up:
1. Leafy greens
Leafy greens are excellent plant-based source of calcium. When it comes to this category your best sources are:
Cauliflower, while not technically green (but hey, it is the same family as broccoli so we will put it here!), deserves a special mention as it is also an excellent source of calcium.
| Food | Calcium per 80g |
|---|---|
| Kale | 185mg |
| Purple sprouting broccoli | 88mg |
| Turnip greens/tops | 79mg |
| Okra | 75mg |
| Mustard greens | 64mg |
| Spring greens | 60mg |
| Pak choi | 58mg |
| Swiss chard | 46mg |
| Broccoli | 35mg |
| Brussels sprouts | 21mg |
2. Fresh fruit
Fresh fruit is a great way of getting calcium into your diet.
Much like with vegetables, the amount of calcium each fruit provides varies. But it is possible to get a calcium rich diet by adding more fruit to your diet.
| Fruit | Calcium per 80g |
|---|---|
| Kiwi | 26mg |
| Blackberries | 26mg |
| Rhubarb (cooked) | 26mg |
| Tangerines | 20mg |
| Oranges | 1mg |
| Pear | 6mg |
| Apple | 3mg |
3. Beans and pulses
Beans and pluses are also good sources of calcium for vegans.
While not quite as high on the absorbability scale as the above vegan calcium sources, the calcium in is nevertheless fairly absorbable.9
| /pulse | Calcium per 80g |
|---|---|
| Soya beans | 66mg |
| Chickpeas | 38mg |
| Aduki beans | 31mg |
| Kidney beans | 30mg |
| Broad beans | 28mg |
| Black-eyed beans | 17mg |
| Lentils | 17mg |
4. Nuts and seeds
The addition of nuts and seeds to a diet can also ensure you get added calcium.
| Nut/seed | Calcium per 30g |
|---|---|
| Sesame seeds | 201mg |
| Chia seeds | 189mg |
| Almonds, whole kernels | 81mg |
| Brazil nuts | 51mg |
| Sunflower seeds | 33mg |
| Walnuts | 28mg |
| Pumpkin seeds | 12mg |
| Pine nuts | 3mg |
5. Bread products
While it might seem a little bit of an interesting choice, bread can be a good source of calcium.
| Calcium per 80g (approx. 2 slices) | |
|---|---|
| Malted wheat bread | 167mg |
| Wheatgerm bread | 168mg |
| Naan bread | 150mg |
| Brown bread | 149mg |
| White bread | 124mg |
| Seeded bread | 120mg |
| White pitta bread | 110mg |
| Wholemeal bread | 85mg |
6. Dried herbs
Dried herbs offer a different source of calcium, all of which can go well when creating a nice vegan dish.
| Calcium per 1 tsp | |
|---|---|
| Dried basil | 105mg |
| Dried marjoram | 100mg |
| Dried thyme | 95mg |
| Dried dill | 89mg |
| Celery seeds | 89mg |
| Dried mixed herbs | 83mg |
| Dried sage | 83mg |
| Dried oregano | 80mg |
7. Calcium fortified foods for getting calcium as a vegan
8. The best dried fruit for calcium
Fruits may not spring to mind as great vegan calcium sources, but they are a particularly good source.
While figs top the list here, other dried fruits such as raisins, prunes and apricots are also excellent ways of getting more calcium into your diet.
9. Vitamin D for calcium in vegan diet
How is vitamin D a source of calcium we hear you cry?
Well, it is not, but your body needs vitamin D to regulate the amount of calcium in your body, so make sure you are getting enough of that too.11
Find out more about vitamin D and its importance in our Health Hub article.
Is plant based and vegan the same?
No, plant-based diets usually refer to the diet itself.
Whereas veganism usually means that you’ll avoid animal products of all kinds, including clothing.
Calcium supplements and tablets
If you have sought advice from your GP, and you are at risk of calcium deficiency, or you feel you need to up your calcium intake and you cannot quite get that through your diet, check out our range of calcium supplements and tablets.
But do not forget to make sure you are getting enough vitamin D too, to help make the most of the calcium you are consuming.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Last updated: 7 July 2021
- https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- https://www.healthline.com/health/calcium-deficiency-disease
- https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- https://www.bbcgoodfood.com/howto/guide/best-vegan-calcium-sources
- https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- https://www.bbcgoodfood.com/howto/guide/best-vegan-calcium-sources
- https://www.bbcgoodfood.com/howto/guide/best-vegan-calcium-sources
- https://www.vegansociety.com/sites/default/files/uploads/downloads/Calcium%20PDF.pdf
- https://www.algaecal.com/expert-insights/oxalic-acid/
- https://www.nhs.uk/live-well/eat-well/the-vegan-diet/
- https://www.bbcgoodfood.com/howto/guide/best-vegan-calcium-sources
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