Nutrition
Where do vegans get calcium without dairy?
Short answer
Fortified plant drinks, calcium-set tofu, kale, tahini, almonds and hard water. Not every soy drink is fortified — check the label.
Simplest: choose a plant drink labelled “fortified with calcium” – often the same amount as cow’s milk. Calcium-set tofu, tahini (sesame paste) and almonds also contain plenty.
Kale and broccoli are good, but spinach – though it has calcium – is high in oxalates that block absorption. Do not drop spinach, just do not rely on it as your main calcium source.
Adults need about 1000 mg of calcium a day (about 1200 mg for women over 50 and men over 65). A glass of fortified drink (about 120 mg/100 ml) gives about 300 mg. Organic drinks are usually not fortified – check the nutrition table.