The Best Calcium Sources for Vegans (And Why Leafy Greens Outshine Dairy)
As a naturopath and nutritionist specialising in plant-based health, I often hear the same concern from clients transitioning to a vegan diet:
“If I don’t drink milk, how will I get enough calcium?”
It’s one of the most common nutritional myths — that calcium only comes from cow’s milk. The truth is, calcium is a mineral found in the earth, not a nutrient created by animals. Cows (and all herbivores) get their calcium from plants — and so can we.
In fact, many of the most bioavailable, anti-inflammatory, and nutrient-dense sources of calcium are found in the plant kingdom, especially in green leafy vegetables, legumes, tofu, and seeds.
Let’s explore why calcium is essential, where vegans can get it, and why greens might just be your bones’ best friend.
Why Calcium Matters
Calcium is best known for its role in bone and teeth health, but it’s also crucial for:
Muscle contraction and relaxation
Nerve transmission
Blood clotting
Heart rhythm regulation
Enzyme and hormone activation
The body stores 99% of its calcium in bones, using the remaining 1% to maintain blood and muscle function. When dietary intake is low, calcium is drawn from the skeleton — which, over time, can lead to bone density loss and conditions like osteopenia or osteoporosis.
The recommended intake for adults is roughly 1,000 mg per day (slightly higher for postmenopausal women or older adults). Contrary to popular belief, you don’t need dairy to reach this — especially if your diet is rich in greens, legumes, and seeds.
Myth: You Need Dairy for Strong Bones
This belief has been heavily marketed but doesn’t stand up to scrutiny. Large population studies show that high dairy intake does not reduce fracture risk — and may even increase it in some groups due to calcium loss from metabolic acidity.
Dairy products contain saturated fat, hormones, and animal proteins that increase the body’s acid load. To buffer this acidity, the body releases alkaline minerals — including calcium — from the bones.
By contrast, plant foods are naturally anti-inflammatory, and rich in co-factors like magnesium, vitamin K, and boron — all of which are vital for bone formation and calcium utilisation.
Why Leafy Greens Are the Superior Source
Not all calcium is absorbed equally. The bioavailability (how much the body can actually use) is far higher in certain plants than in dairy.
Kale, bok choy, broccoli, and rocket: around 50–60% absorption
Cow’s milk: around 30% absorption
Spinach: lower (~5%) due to oxalates, but still valuable when eaten in variety
In other words, a cup of cooked kale or bok choy provides as much usable calcium as a glass of milk — without the inflammatory effects.
Leafy greens also contain magnesium, potassium, and vitamin K1, which work synergistically with calcium to strengthen bones and improve metabolic balance.
Top Plant-Based Calcium Sources
Here are some of the best calcium-rich foods for vegans (with approximate calcium per 100g):
Leafy Greens (Bioavailable and Alkaline)
Kale (150 mg)
Bok choy (105 mg)
Broccoli (47 mg)
Mustard greens (115 mg)
Collard greens (210 mg)
Tip: Steam or lightly sauté greens to improve absorption while preserving nutrients.
Legumes and Tofu
Firm tofu (with calcium set): up to 350 mg per 100 g
White beans: 160 mg
Chickpeas: 45 mg
Lentils: 20 mg
Tip: Check tofu packaging — calcium-set tofu provides more than 30% of your daily needs per serve.
Nuts and Seeds
Sesame seeds (whole): 975 mg
Tahini (2 tbsp): 130 mg
Almonds: 260 mg
Chia seeds (2 tbsp): 180 mg
Tip: Sprinkle seeds or tahini over salads and stir-fries for easy daily calcium.
Fortified Plant Milks and Cereals
Fortified soy, oat, or almond milk: 300–400 mg per cup
Fortified cereals or muesli: varies by brand
Tip: Shake plant milks before pouring — the calcium can settle at the bottom.
Calcium-Enhancing Nutrients
Vitamin D and magnesium are essential for calcium absorption. Include:
Moderate sunlight exposure or vegan D3 from lichen supplements
Magnesium-rich foods like pumpkin seeds, lentils, and leafy greens
The Synergy of Whole Plant Nutrition
Unlike dairy, plant-based calcium sources deliver more than just one nutrient. They come packaged with:
Magnesium – directs calcium into bones instead of soft tissues
Vitamin K1 – activates osteocalcin, the protein that binds calcium in bone
Fibre – supports gut health, reducing inflammation and improving nutrient absorption
Phytonutrients – neutralise free radicals that damage bone cells
In short, whole plants provide a bone-building ecosystem, not just a single mineral.
Common Myths About Plant Calcium
“Spinach and chard block calcium.”
High-oxalate greens (like spinach) reduce calcium absorption from that food only. They don’t prevent absorption from other meals. Variety — not avoidance — is key.
“Vegans are at higher risk of osteoporosis.”
Research shows bone density among well-nourished vegans is comparable to omnivores, provided total calcium, protein, and vitamin D intake are sufficient.
“Plant calcium isn’t strong enough.”
Your bones don’t need “strong” calcium — they need bioavailable calcium paired with magnesium, K1, and boron — all abundant in plants.
A Naturopathic View: More Than Bone Health
In naturopathy, calcium is seen not only as a structural mineral but as a calming and stabilising element — essential for nervous system regulation, muscle relaxation, and sleep quality.
When clients increase their intake of greens, seeds, and legumes, they often notice more than better bone health — they sleep better, feel calmer, and experience fewer muscle cramps and PMS symptoms.
It’s a reminder that minerals don’t work in isolation — they’re part of a whole ecosystem of balance that reflects how we live, eat, and rest.
Summary: Reclaiming Calcium from the Dairy Myth
The belief that dairy is the only reliable source of calcium is outdated. Nature provides abundant, highly absorbable calcium in plant-based foods — without the inflammatory burden of animal products.
By choosing a variety of leafy greens, calcium-set tofu, legumes, nuts, seeds, and fortified plant milks, vegans can easily meet their calcium needs — while also gaining the antioxidant and anti-inflammatory benefits that protect long-term bone and heart health.
So next time someone asks where you get your calcium, you can smile and say:
“From the same place the cows do — the plants.”
About the Author
Camilla Brinkworth is the founder of Camilla Clare Holistic Health. She is a plant-based naturopath, vegan nutritionist, and trauma-informed emotional healing practitioner based in Bali, but supporting clients globally. Drawing on her extensive background in Family Constellations, Rapid Core Healing, and naturopathic medicine and nutrition, Camilla supports clients in addressing both the physical and emotional roots of illness.
Her integrative approach combines science, emotional healing, and plant-based medicine to help people restore balance to their hormones, immune system, and nervous system. Through her one-to-one sessions, retreats, and educational programmes, Camilla guides others to move beyond survival, reconnect with their innate vitality, and create lasting wellbeing from the inside out.