Daily Calcium Requirements for Vegans
How much calcium do you actually need - and how does a vegan diet measure up? This guide covers the recommended daily intake, how plant sources compare, and which factors (age, activity level, health conditions) affect your personal requirements.
- Why Calcium matters: building strong bones and teeth, nerve function and muscle contraction
- Top plant sources: fortified plant milk, tofu (calcium-set), bok choy, kale, almonds
- Recommended daily intake: 700mg (UK adults)
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Calcium
- fortified plant milk
- tofu (calcium-set)
- bok choy
- kale
- almonds
- chia seeds
- fortified orange juice
- tahini
- tempeh
- white beans
Recommended daily intake: 700mg (UK adults)
Frequently Asked Questions
Yes - with planning. The best vegan sources of calcium include: fortified plant milk, tofu (calcium-set), bok choy, kale, almonds.
Calcium deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 700mg (UK adults). Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like calcium can typically be met through diet if planned well.
The richest plant sources of calcium are: fortified plant milk, tofu (calcium-set), bok choy, kale, almonds, chia seeds, fortified orange juice, tahini, tempeh, white beans.
Want to Cook Plant-Based with Confidence?
The All About Greens cooking course teaches you the techniques, flavours and meal planning skills behind everything in these guides - step-by-step video lessons, downloadable plans, and lifetime access.
Explore the course →