CALCIUM
CalciumonaVeganDiet—BeyondMilk
Fortified plant milks, calcium-set tofu, and low-oxalate greens do the job — often better.
CALCIUM
Calcium on a Vegan Diet — Beyond Milk
The RDA is 1000 mg/day for adults, 1200 mg for women over 50. One cup of fortified soy or oat milk delivers 300 mg. Calcium-set firm tofu (labelled 'calcium sulfate') provides 350 mg per 100 g. Kale, bok choy, broccoli and figs add another 200–400 mg per day if included regularly. Cows' milk was never the only source — Chinese, Japanese, and Ethiopian diets have thrived without dairy for millennia.
CALCIUM
Best plant sources
Source: NIH ODS 2024; British Dietetic Association 2023
CALCIUM
Absorption & practical tips
Absorption from low-oxalate greens (kale, bok choy, collards) is around 50%, compared to 32% from milk. Spinach and rhubarb are poor calcium sources — high oxalate blocks uptake.
The countries with the highest dairy consumption also have the highest osteoporosis rates. Vitamin D, weight-bearing exercise, and total lifetime intake matter more than dairy.
CALCIUM
FAQ
Q&A
Related questions
- How do vegans get calcium?
Fortified plant milks, tofu (set with calcium sulfate), tahini, kale, bok choy, broccoli, almonds, chickpeas and beans. Target 700-1000 mg/day.
- 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.
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