How Can You Get Enough Calcium on a Plant-Based Diet? 

“Got Milk?” That slogan sticks. So it’s no wonder you might hesitate if you’re trying to eat more plant-based. What about calcium?

Don’t you need milk for strong bones? Won’t you run into deficiencies if you cut out dairy? And is there really enough calcium in plant-based foods?

You’re not alone in asking these questions. And with so much conflicting advice out there, it’s easy to feel overwhelmed. You’re trying to eat well, but it’s hard to know who (or what) to trust.

At Plants for Health, we understand the confusion. As experts in plant-based nutrition, we’re here to help, with evidence-based guidance you can rely on.

Why is calcium important?

Calcium is an essential mineral. It’s best known for keeping your bones and teeth strong—about 99% of the calcium in your body is stored in your skeleton. But that’s not all. Calcium also plays a key role in muscle function, nerve signaling, and blood clotting.

For proper calcium absorption, vitamin D is critical. That’s why we recommend supplementing with 25–50 micrograms of vitamin D3 per day.

How much calcium do you need?

In the United States, the daily calcium recommendation for adults is 1000-1300 mg (1). That said, recommendations vary worldwide. The UK, for example, advises just 700 mg per day for most adults, while Scandinavian countries often recommend around 800 mg (2, 3).

Research shows that the risk of bone fractures increases with calcium intakes below 700 mg per day (3). So aiming for at least that baseline—and ideally closer to 1000 mg—is a good idea.

What if you follow a (mostly) plant-based diet

Studies show that vegans tend to consume less calcium than vegetarians and omnivores (4). That doesn’t always mean they’re deficient—others may simply be consuming more than they need. Still, some research shows that vegan calcium intake often falls below the 700 mg threshold (4).

But this issue isn’t unique to plant-based eaters. Many vegetarians and omnivores also don’t get enough calcium (5). In other words: calcium deserves your attention, no matter how you eat.

Plant-Based Sources of Calcium

You don’t need milk for strong bones—you need calcium. And cow’s milk isn’t the only source.

If you don’t consume dairy, it’s important to include other calcium-rich foods in your diet. One of the easiest ways to do this? Fortified plant-based dairy alternatives. Think fortified soy or pea milk and plant-based yogurts. These products typically contain the same amount of calcium as cow’s milk. One glass of fortified soy milk (200 ml) provides about 240 mg of calcium—a solid chunk of your daily needs!

Other excellent sources include:

• Tofu (look for varieties set with calcium sulfate—check the ingredient list)
• Dark leafy greens (like bok choy leaves and kale)
• Legumes (such as chickpeas)
• Almonds, chia seeds, and tahini (sesame paste)