How do vegans get calcium?
HEALTH
Short answer
Fortified plant milks, tofu (set with calcium sulfate), tahini, kale, bok choy, broccoli, almonds, chickpeas and beans. Target 700-1000 mg/day.
HEALTH
The detail
Calcium-set tofu has ~350 mg per 100 g. Fortified soy, oat and almond milks provide 240-300 mg per glass. Low-oxalate greens (kale, bok choy) have excellent absorption — often better than dairy.
Bone health also depends on vitamin D, adequate protein, weight-bearing exercise and low sodium — not calcium alone.
Spread two tablespoons of tahini on your morning toast or use it as a base for salad dressings to add roughly 130 mg of calcium. A 2020 clinical report indicated that the bio-availability of calcium from fortified soy milk is nearly equal to that of dairy milk. By diversifying your greens and including calcium-set tofu, you can easily build strong bones while following a completely plant-based eating pattern.
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More questions like this
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- What are the best vegan protein sources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
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