- Stephanie Dominguez
Top sources of calcium on a plant-based diet

Calcium is probably best known for its role as a bone component, though it is also vital for heart function, digestive health and the contraction/relaxation of muscles. Adequate calcium intake is also needed for the proper function of blood cells. Calcium deficiency can lead to cramping and muscle spasms as well as bone weakness and Osteoporosis.
The recommended daily intake for calcium is 1000mg, with an upper limit of 2500mg as this can cause constipation and impair iron and zinc absorption.
Good calcium sources are fortified dairy alternatives, calcium-set tofu, dried figs, dried apricots, nuts, leafy green vegs such as spinach, tahini, sesame seeds, red kidney beans, and tap water in hard water areas.
Phytates and oxalates in legumes and many other plant foods inhibit absorption. To combat this presoak or sprout your legumes to reduce this effect. Vitamin D also aids absorption.

Examples of Plant-based sources
Plant-based milk alternatives
A 200ml portion of each milk alternative provides…
Unsweetened almond milk (calcium fortified) = 240mg
Soya milk (calcium fortified) = 240mg
Oat milk (calcium fortified) = 240mg
Coconut milk (calcium fortified) = 240mg
Plant-based yoghurt alternatives A 125g portion of each yoghurt alternative provides…
Plain soya yoghurt (calcium fortified) = 150mg
Coconut yoghurt (calcium fortified) = 150mg
Green leafy vegetables
An 80g portion of each cooked green leafy veg provides…
Kale = 185mg
Spinach = 120mg
Purple sprouting broccoli = 88mg
Turnip greens/tops = 79g
Okra = 75mg
Mustard Greens = 64mg
Spring greens = 60mg
Pak choi = 58mg
Swiss Chard = 46mg
Broccoli = 35mg
Brussels sprouts = 21mg
Fresh fruit
An 80g portion of each fruit provides…
Kiwi = 26mg
Blackberries = 26mg
Rhubarb (cooked) = 26mg
Tangerines = 20mg
Oranges = 19mg
Pear = 6mg
Apple = 3mg
Dried fruit
A 30g serving of each dried fruit provides…
Figs = 75mg
Dates = 20mg
Raisins = 17mg
Beans and pulses
An 80g portion of each cooked bean or pulse provides…
Soya beans = 66mg
Chickpeas = 38mg
Aduki beans = 31mg
Kidney beans = 30mg
Broad beans = 28mg
Black-eyed beans = 17mg
Lentils = 17mg
Nuts and seeds
A 30g portion of nuts and seeds provides…
Sesame seeds = 201mg
Chia seeds = 189mg
Almonds, whole kernels = 81mg
Brazil nuts = 51mg
Sunflower seeds = 33mg
Walnuts = 28mg
Pumpkin seeds = 12mg
Pine nuts = 3mg
Bread products
An 80g portion (roughly two slices) of each bread provides…
Malted wheat bread = 167mg
Wheatgerm bread = 168mg
Naan bread = 150mg
Brown bread = 149mg
White bread = 124mg
Seeded bread = 120mg
White pitta bread = 110mg
Wholemeal bread = 85mg
Dried herbs
A 1 tsp serving of each dried herb provides…
Dried basil = 105mg
Dried marjoram = 100mg
Dried thyme = 95mg
Dried dill = 89mg
Celery seeds = 89mg
Dried mixed herbs = 83mg
Dried sage = 83mg
Dried oregano = 80mg
Other foods
A 100g serving of the following foods (on average, depending on the brand) provides…
Tofu (calcium fortified) = 350mg
Vegan sausages = 136mg
Tempeh = 120mg
Veggie burger = 100mg
Falafel = 80mg Source:https://www.bbcgoodfood.com/howto/guide/best-vegan-calcium-sources