Created on: May 27, 2026
Last edited on: May 27, 2026
Vegans can also meet their calcium needs without dairy products - for example, through green vegetables, calcium-fortified tofu, fortified plant-based milk alternatives, and calcium-rich mineral water. What matters is not milk itself, but an adequate overall calcium intake.
The best vegan calcium sources
Vegans can meet their needs through calcium-rich plant-based foods and fortified products. The best vegan calcium sources include:
1. Green vegetables
Particularly good sources are:
2. Tofu with calcium sulfate
As you can read in our NUTRIENT GUIDE, tofu often contains relevant amounts of calcium due to the coagulant used, such as calcium sulfate or calcium chloride. Depending on the manufacturing process, the calcium content typically ranges from about 150 to 300 mg per 100g.
3. Fortified plant-based milk alternatives and plant-based yogurt
These products often contain added calcium and thus often achieve similar calcium levels to cow's milk. Soy drinks or soy yogurt with calcium, in particular, can be an easy way to support daily calcium intake.
4. Calcium-rich mineral water
Many varieties contain over 300 mg of calcium per liter – some even significantly more. This can make a relevant contribution to calcium intake.
→ You can find specific tips in our NUTRIENT GUIDE.
Can vegans get enough calcium?
Yes, major dietary societies consider a well-planned vegan diet possible, including for calcium. In addition to the vegan calcium sources already mentioned, legumes, nuts, and seeds are also suitable.
The daily requirement for adults is approximately 1000 mg of calcium per day. Here is an overview of vegan foods and their calcium content:
|
Food
|
Calcium content per 100 g / ml
|
|
Kale
|
approx. 150 mg
|
|
Bok choy
|
approx. 105 mg
|
|
Broccoli
|
approx. 47 mg
|
|
Tofu (with calcium sulfate)
|
approx. 150-300 mg
|
|
Fortified plant-based milk alternative
|
approx. 120 mg
|
|
Fortified plant-based yogurt
|
approx. 120 mg
|
|
Calcium-rich mineral water
|
from approx. 30 mg
|
Additional supplementation is only recommended for calcium if a deficiency has been proven – this applies to both mixed and plant-based diets.
Is plant-based calcium absorbed less effectively?
Although calcium is also found in many vegan foods, it is often claimed that calcium from plants has poorer bioavailability. This is not universally true. Absorption depends heavily on the specific food. Many of the vegan calcium sources mentioned so far (such as kale, bok choy, or fortified products) even have very good bioavailability. Other sources, such as spinach, contain substances like oxalates, which can slightly reduce absorption.
Tips that can improve calcium absorption:
- Varied sources
- Combination with vitamin D (via sunlight + possibly supplements)
- Sufficient calorie and protein supply
- Cooking certain foods (e.g., spinach) to reduce oxalates
Are dairy products necessary for strong bones?
While dairy products contain a lot of calcium, it does not automatically follow that they are necessary. Many factors play a role in bone health, including exercise and strength training, vitamin D, and lifestyle factors such as smoking and alcohol. The idea that strong bones are only possible with milk is scientifically too simplistic.
The connection between milk and calcium has been heavily marketed for decades. This has led many people to believe that milk is indispensable for strong bones. However, calcium is not an animal substance, but a mineral. Cows do not produce calcium themselves, but absorb it through their diet.
Contrary to the myth, what is crucial is not where the calcium comes from, but:
- how much is consumed in total
- how well it is absorbed
- and what the rest of the diet looks like.
Dairy products are therefore not a magic or indispensable calcium source.
Conclusion – Meeting calcium needs on a vegan diet is possible
The claim that vegans cannot meet their calcium needs cannot be scientifically substantiated. In addition to dairy products, calcium is also found in many plant-based foods such as green vegetables, tofu, plant-based milk alternatives, or mineral water. What is crucial is a well-planned diet – not the consumption of milk.
In addition, there is the ethical perspective: Considering that animals are abused for milk and there are functional vegan alternatives, it is not responsible to recommend dairy products for calcium. At HOW VEGAN, we will guide you through the transition.
➡️ Share our answer:
