How do vegans get calcium without milk?
HEALTH
Short answer
Fortified plant milks (300 mg/cup), calcium-set tofu (350 mg/100 g), low-oxalate greens like kale and bok choy, tahini, almonds, and fortified cereals.
HEALTH
The detail
Adults need 1000 mg/day; women over 50 need 1200 mg. One cup of fortified soy milk plus 100 g of calcium-set tofu gets you two-thirds of the daily target before any greens.
Absorption from low-oxalate greens is around 50%, versus 32% from cows' milk. Vitamin D (10–20 µg/day, either supplement or safe sun exposure) is essential to actually use that calcium — dairy alone doesn't fix osteoporosis, as high-dairy countries have the highest rates.
Switch your morning beverage to a calcium-fortified plant milk and shake the carton well, as the minerals often settle at the bottom. A 2021 study noted that the calcium in low-oxalate greens like kale is absorbed at a rate of 50%, compared to only 30% for cow's milk. Adding a tablespoon of blackstrap molasses to your oatmeal can also provide a small but significant boost of roughly 100 mg of calcium.
Source: NIH ODS Calcium; Weaver CM, Am J Clin Nutr 1999
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More questions like this
- Why don't vegans drink milk?
Dairy cows are repeatedly impregnated and separated from their calves, and most humans lose the ability to digest lactose after infancy.
- Is a vegan diet safe during pregnancy?
Yes — a well-planned vegan diet is safe and healthful during pregnancy. Supplement B12, DHA, and check iron and iodine.
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