Calcium
Calcium is the main building block of bones and teeth. Without dairy, it pays to keep an eye on it.
Keep an eye on it with a plant-based dietWhat the body needs it for
- Building and maintaining bones and teeth
- Muscle and nerve function
- Blood clotting
How much you need
Adults: 1,000 mg per day (DGE).
Good plant sources
Content per 100 g, rounded. Values vary by variety and product.
- Unhulled sesameapprox. 780 mg
- Tofu set with calcium sulphateapprox. 350 mg
- Almondsapprox. 250 mg
- Kaleapprox. 210 mg
- Calcium-fortified soy drinkapprox. 120 mg
- Calcium-rich mineral water (per 100 ml)approx. 25 mg
How to make the most of it
- Choose plant drinks and yoghurt with added calcium.
- Calcium-rich mineral water (over 150 mg per litre) counts too.
- Spinach contains calcium, but very little of it is absorbed.
Matching recipes
Crispy baked tofu with broccoli and peanut sauce
Golden tofu cubes and broccoli from the oven tray with a creamy peanut and lime sauce – little effort, lots of protein.
White bean stew with kale and smoked tofu
A warming winter stew with white beans, tomatoes, potatoes, kale and smoky tofu – hearty, high in fibre and ideal for batch cooking.
Overnight oats with berries and flaxseed
A breakfast that makes itself overnight: oats with soy yoghurt, flaxseed, berries and walnuts.
Spelt porridge with cinnamon apple and walnuts
Creamy porridge made with spelt flakes and soy drink, topped with warm cinnamon apple, flaxseed and walnuts – a warming breakfast for cold days.
More nutrients
Reference values according to the German Nutrition Society (DGE) for adults unless stated otherwise. DGE reference values