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A calcium deficiency can lead to conditions such as rickets or osteoporosis. While you probably already know about its role in keeping our bones...
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...
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...
Age (years) | Daily calcium dose (mg) |
---|---|
1-3 | 350 |
4-6 | 450 |
7-10 | 550 |
11-18 (girls) | 800 |
11 - 18 (boys) | 1000 |
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 |
Fruit | Calcium per 80g |
---|---|
Kiwi | 26mg |
Blackberries | 26mg |
Rhubarb (cooked) | 26mg |
Tangerines | 20mg |
Oranges | 1mg |
Pear | 6mg |
Apple | 3mg |
Beans/pulse | Calcium per 80g |
---|---|
Soya beans | 66mg |
Chickpeas | 38mg |
Aduki beans | 31mg |
Kidney beans | 30mg |
Broad beans | 28mg |
Black-eyed beans | 17mg |
Lentils | 17mg |
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 |
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 |
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 |