10 dairy-free sources of calcium
13 Apr 2017
Whilst dairy is a key source of calcium - one of the nutrients vital for good bone health - there are plenty of alternative sources of calcium for people who choose to follow a vegan diet, or who have an intolerance to dairy.
1 – Steamed tofu | 510mg per 100g
2 – Calcium fortified soya yoghurt and soya custard | 190mg per 150g
3 – Calcium fortified soya milk | 178mg per 200ml
4 – Boiled curly kale | 143mg per 95g
5 – Tahini (sesame paste) | 129mg per heaped teaspoon
6 – Dried figs | 100mg per 40g (2 figs)
7 – Stir-fried okra | 88mg per 40g (8 medium okra)
8 – Sesame seeds | 80mg per tablespoon
9 – Oranges | 75mg per 160g (one medium orange, peeled)
10 – Red kidney beans | 75mg per 3 tablespoons (105g)
Want more information about making good diet choices for your bones? Visit our page about healthy eating for bone health.