Plant-based nutrition › Calcium
Calcium on a plant-based diet
You can get plenty of calcium without dairy from calcium-set tofu, calcium-fortified plant milks, tahini, almonds and low-oxalate greens like kale and pak choi. UK adults need 700mg a day. A fortified plant milk and a calcium-set tofu between them go a long way.
See what your diet might be missing. Free, in 60 seconds →What calcium does and why it matters
Calcium builds and maintains strong bones and teeth and helps your muscles and nerves work. Bone is laid down mainly in youth, so steady intake through life matters, as does the vitamin D that helps you absorb it.
Why plant-based diets fall short
Dairy is the dominant calcium source in a typical UK diet, so removing it takes a little planning. Some plant sources are excellent, but others (like spinach) lock their calcium behind oxalates, so the type of green matters.
How to get enough
Lean on calcium-set tofu (check for calcium sulfate on the label) and calcium-fortified plant milks and yoghurts. Shake the carton, as the minerals settle. Add tahini, almonds, dried figs, and low-oxalate greens such as kale, pak choi and broccoli. In the UK, white and brown bread flour is fortified with calcium by law, so everyday bread contributes too.
Could you be low?
Calcium status isn’t usually measured directly. Focus on a couple of good sources a day plus adequate vitamin D. If you have osteoporosis risk factors, discuss it with your GP.
How much do you need?
| Group | Per day |
|---|---|
| Adults (19–50) | 700mg |
| Adults (51+) | 700mg |
| Breastfeeding | 1250mg |
Source: NHS; SACN/COMA Dietary Reference Values.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Firm tofu (calcium-set) | 1/2 block (100g) | 683mg | 98% |
| Fortified pea milk | 1 cup (240ml) | 300mg | 43% |
| Fortified soya milk | 1 cup (240ml) | 288mg | 41% |
| Fortified oat milk | 1 cup (240ml) | 288mg | 41% |
| Fortified almond milk | 1 cup (240ml) | 288mg | 41% |
| Fortified coconut milk drink | 1 cup (240ml) | 288mg | 41% |
| Cooked spring greens (collards) | 1 cup cooked (190g) | 268mg | 38% |
| Cooked turnip greens | 1 cup cooked (144g) | 197mg | 28% |
Common questions
How do vegans get calcium without dairy?
Calcium-set tofu, calcium-fortified plant milks and yoghurts, tahini, almonds, dried figs and greens like kale and pak choi. Fortified UK bread flour contributes too.
Is the calcium in spinach usable?
Not very. Spinach is high in oxalates, which bind much of its calcium. Kale, pak choi and broccoli are lower in oxalates and better absorbed.
Are all plant milks fortified with calcium?
No, organic ranges often are not. Check the label for added calcium (around 120mg per 100ml matches cow’s milk), and shake before pouring.