Overview and Recommendations
- Calcium for health. In addition to its important role in bone health, calcium is required for vascular, muscle, and nerve function.
- Calcium intakes for vegetarians. Evidence indicates that the calcium intake of vegetarians, who often rely on dairy products as a main food source, is similar or even higher than non-vegetarians. Thus, calcium intake may not be an issue.
- Calcium intakes for vegans. Calcium intakes of vegans, who avoid dairy products, tends to be lower and possibly below recommended intakes. Some studies indicate that vegans may have a higher risk of bone fracture, although more research needs to occur in this area.
- Meeting calcium needs for vegans. Vegans can replace dairy servings with other calcium-rich foods and beverages, such as calcium-fortified plant milks, fortified juices, tofu made with calcium sulfate, and calcium-rich vegetables. However, it’s important to note that spinach and Swiss chard may be poor sources of calcium intake due to poor absorption caused by high oxalate content. Cruciferous vegetables, such as broccoli and kale, are sources of calcium that are highly absorbable.
- When to take a calcium supplement. Calcium supplements may be an option for people who have a hard time meeting their calcium needs. Aim for supplementation at levels needed only to fill the nutrient gap, as some evidence links over-supplementation with health concerns. Discuss all supplements with your healthcare provider.
Tips to Meet Your Needs
- Aim for two to three daily servings of calcium-rich foods, such as plant-based fortified milk, tofu, and orange juice (check the nutrition label for calcium); and green leafy vegetables, almonds and broccoli. If you’re vegetarian, dairy products such as cottage cheese, yogurt, cheese, and milk are calcium-rich options.
- Consider taking a calcium supplement, if you’re not able to meet these daily servings. Take a supplement at levels that fills your daily gap. For example, if you only consume one serving of calcium-rich foods per day, you may want to take a calcium supplement that meets 50% of the RDA.
Calcium RDA |
|
Life Stage Group | Calcium (mg) |
Infants: 0 to 6 months 6 to 12 months |
200 260 |
Children: 1 to 3 years 4 to 8 years |
700 1,000 |
Males: 9 to 18 years 19 to 70 years 71+ |
1,300 1,000 1,200 |
Females: 9 to 18 years 18 to 50 years 51+ |
1,300 1,000 1,200 |
Pregnancy: 14 to 18 years 19 to 50 year |
1,300 1,000 |
Lactation: 14 to 18 years 19 to 50 years |
|
RDA, Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine, National Academies
Vegan Calcium Food Sources
Food | Serving | Calcium (mg) |
Ready-to-eat cereal, fortified with calcium | ¾–1 cup | 100 — 1000* |
Almond milk, fortified with calcium | 1 cup | 450* |
Soy yogurt, fortified with calcium | 1 cup | 450* |
Soymilk, original, fortified with calcium | ½ cup | 300–500* |
Tofu, regular, processed with calcium | 1 cup | 434* |
Orange juice, fortified with calcium | 1 cup | 349* |
Black strap molasses | 2 tablespoons | 230 |
Almond yogurt, fortified with calcium | 170 grams | 200* |
Tempeh | 1 cup | 184 |
Tahini | 2 tablespoons | 128 |
Almond butter | 2 tablespoons | 111 |
Turnip greens, raw | 1 cup | 104 |
Kale, raw | 1 cup | 100 |
Edamame, frozen, prepared | 1 cup | 98 |
Almonds | ¼ cup | 94 |
Figs | 5 medium | 88 |
Garbanzo beans, cooked | 1 cup | 80 |
Pinto beans, cooked | 1 cup | 79 |
Bok choy, raw | 1 cup | 74 |
Mustard greens, raw | 1 cup | 64 |
Black beans, cooked | 1 cup | 46 |
Broccoli, raw | 1 cup | 43 |
Corn tortillas | 2 each | 39 |
Vegetarian Calcium Food Sources
Food | Serving | Calcium (mg) |
Milk, low-fat | 1 cup | 305 |
Yogurt, non-fat | 6 ounces | 258 |
Cheese, Swiss | 1 ounce | 224 |
Cottage cheese, low-fat | ¾ cup | 103 |
Ice cream, vanilla | ½ cup | 84 |
Chocolate pudding, refrigerated | 4 ounces | 55 |
Cream cheese | 2 tablespoons | 28 |
*May vary depending on product
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling.
Courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian™
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling.
Courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian™
Vegetarian Calcium Food Sources |
More Vegetarian Resources |
Vegetarian Protein Food Sources |
Vegetarian Vitamin D Food Sources |
Vegetarian Vitamin B-12 Food Sources |