We also know that eating enough calcium is essential for the prevention of osteoporosis, and this is particularly important for women. However, more than two thirds of Australian women don’t eat enough (ABS 2015).
How much do we need each day?
Evidence suggests a woman aged 19-50 years needs 1000mg of calcium every day, which is equivalent to eating about 2.5 serves from the milk, yoghurt, cheese and alternatives food group. One serve is 250mL cow’s milk, 200g yoghurt or 40g cheese. See information here if you choose to consume plant based milks, yoghurts and cheeses.
How to eat enough calcium on a vegan diet
If you follow a vegan diet and avoid dairy foods completely, or you prefer the taste of plant-based alternatives (such as soy, almond, coconut, cashew, macadamia, oat, pea or rice products), we encourage you to choose products fortified with calcium. These products do not naturally have calcium in them (or have it in very small amounts) so it must be added to the product (fortified).
Many of the plant-based yoghurts, milks and cheeses available in Australia do not have added calcium and this is an issue if you're not actively sourcing your calcium from other food sources. Currently many people are choosing to make their non-dairy milks at home. And we love this for many reasons, including reducing food miles, processing and packaging (all big wins for the environment). However, when we make these milks at home it's important to consider that they're no longer a source of calcium because it hasn't been added in the processing. So if you choose to do this, then you need to be mindful of getting enough calcium else-where in your diet.
When choosing your non-dairy based milks, yoghurts and cheeses, make sure you can see at least 120mg/100mL of calcium in the ingredients list. If you’re not sure how to read nutrition labels, then become a member to find out!
It is important to note that some tofu is high in calcium and can be a significant calcium source in a plant-based diet. However, it needs to be calcium-set tofu. We recommend reading the ingredients list of your preferred tofu and checking that you can see the word ‘calcium’ in the ingredients list or in the preparation methods. Tofu alone is not naturally high in calcium.
Food sources of calcium
Traditionally western cultures have relied on animal based dairy products (milk, yoghurt and cheese) for the majority of their calcium intake. Now with people moving towards more plant-based diets and recognising the role ruminant animals and their products are playing in climate change, calcium is one of the nutrients that we need to be mindful of.
Eating enough calcium on a vegetarian diet is usually achievable as dairy products are naturally high in calcium. However, if you're following a vegan diet you need to take extra care. Some plant-based calcium sources include:
- Calcium-fortified plant-based milks or yoghurts (look for at least 120mg calcium per 100mL milk)
- Calcium set tofu
- Almonds and almond butter
- Sesame seeds and tahini (sesame spread)
- Broccoli, kale and greens (except spinach)
- Figs
- Chia seeds