Age (years) Daily calcium dose (mg)
1-3 350
4-6 450
7-10 550
11-18 (girls) 800
11 - 18 (boys)  1000
vegan calcium sources
Food Calcium per 80g
Kale 185mg
Purple sprouting broccoli 88mg
Turnip greens/tops 79mg
Okra 75mg
Mustard greens 64mg
Spring greens 60mg
Pak choi 58mg
Swiss chard 46mg
Broccoli  35mg
Brussels sprouts 21mg
Fruit Calcium per 80g
Kiwi 26mg
Blackberries 26mg
Rhubarb (cooked) 26mg
Tangerines 20mg
Oranges 1mg
Pear 6mg
Apple 3mg
Bean/pulse Calcium per 80g
Soya beans 66mg
Chickpeas 38mg
Aduki beans 31mg
Kidney beans 30mg
Broad beans 28mg
Black-eyed beans 17mg
Lentils  17mg
Nut/seed Calcium per 30g
Sesame seeds 201mg
Chia seeds 189mg
Almonds, whole kernels 81mg
Brazil nuts 51mg
Sunflower seeds 33mg
Walnuts  28mg
Pumpkin seeds 12mg
Pine nuts 3mg
Bread Calcium per 80g (approx. 2 slices)
Malted wheat bread 167mg
Wheatgerm bread 168mg
Naan bread 150mg
Brown bread 149mg
White bread 124mg
Seeded bread 120mg
White pitta bread 110mg
Wholemeal bread 85mg
Herb Calcium per 1 tsp
Dried basil 105mg
Dried marjoram 100mg
Dried thyme 95mg
Dried dill 89mg
Celery seeds 89mg
Dried mixed herbs 83mg
Dried sage 83mg
Dried oregano  80mg
Bhupesh Panchal

Author: Bhupesh Panchal, Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.