ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Vegan Sources of Calcium

Updated on January 2, 2014

When turning to a vegan diet, many people are concerned about having enough calcium. Most people believe that dairy products are possibly the only source of calcium and if these are eliminated they will become deficient. Firstly, dairy products aren't an especially good source of calcium, whilst they are high in calcium themselves, this calcium is not particularly well absorbed. (Lanou AJ, Berkow SE, Barnard ND. Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics. 2005;115:736–743)

In addition, many people are allergic or intolerant to milk and it is linked to many health conditions, it is, after all, produced for baby cows, not human adults. Websites such as Notmilk ( will give many reasons for avoiding dairy products.

The American and British recommended daily intakes of calcium are listed below. You will notice a considerable difference in the figures which indicates that there is uncertainty about what the actual requirement is.

Male US
Female US
Male UK
Female UK
0 - 6 months
7 - 12 months
1 - 3 years
4 - 6 years
4 - 8 years
7 - 10 years
9 - 13 years
11 - 18 years
14 - 18 years
14 - 18 years pregnant/lactating
19 - 50 years
19 - 50 years pregnant/lactating
51 - 70 years
71 + years

Good vegan sources of calcium are soya products and green vegetables with tofu and Collard greens high up the list, having a higher percentage of calcium than cow's milk. Blackstrap molasses are also near the top of the list for their calcium intake. (Vegetarian Resource Group

The Vegan Society gives the following list of amounts of food providing 100mg of calcium.

Type of Food grams

Almonds 42g

Black Treacle 18g

Broccoli 250g

Carob 29g

Chickpeas (boiled) 217g

Curly Kale (boiled) 67g

Currants 108g

Chickpea flour 56g

Figs 40g

Oranges 212g

Soya Milk (calcium-fortified) 83g

Spring Greens (cooked) 133g

Tahini 15g

Tofu (made with calcium sulphate) 33g

Watercress (uncooked) 59g

White Plain Flour 71g

Wholemeal Flour 263g

White Bread 56g

Wholemeal Bread 94g

Brown Bread 54g

Granary Bread 48g

Vitamin D is very important in the absorption of calcium, it can increase it 10 fold. Of course sunlight is an excellent source of vitamin D. During darker weather it can be hard to get enough vitamin D and the best source for vegans is probably fortified soya milk or a nutritional supplement. Vegan vitamin D supplements are usually known as D2. Exercise can also help.

Excess intake of salt, excess alcohol or smoking will reduce calcium absorption. Also an excessive intake of foods containing oxalic acid, such as spinach or rhubarb, can affect absorption. As always, a good all round diet, and healthy living will improve your general health. Remember to speak to your doctor before making dramatic changes to your diet.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)