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Calcium-Rich Foods for Pregnancy

Calcium is essential in pregnancy for building your baby's bones and teeth — and for keeping your own bones strong. Here's how to get enough calcium from your diet, whether you eat dairy or not.

Table of Contents

  1. Why Calcium Matters in Pregnancy
  2. How Much Calcium Do You Need?
  3. Top 15 Calcium-Rich Foods
  4. Non-Dairy Calcium Sources
  5. How to Boost Calcium Absorption
  6. Do You Need a Calcium Supplement?
  7. Signs of Calcium Deficiency

Why Calcium Matters in Pregnancy

Calcium does several crucial jobs in pregnancy:
  • Builds your baby's bones and teeth: Your baby's skeleton starts forming from about week 8, and calcium is the main building material
  • Develops your baby's heart, nerves, and muscles: Calcium helps nerves transmit signals and muscles contract — including the heart
  • Supports normal blood clotting: Calcium helps blood clot properly
  • Protects your own bones: If you don't get enough calcium, your baby takes it from your bones, which can weaken them

Your baby needs about 30g of calcium over the course of pregnancy, with most of it deposited in the third trimester. But getting enough throughout pregnancy ensures your baby has a steady supply.

How Much Calcium Do You Need?

The NHS recommends **700mg of calcium per day** for pregnant women aged 19 and over. This is the same as for non-pregnant women — your body becomes more efficient at absorbing calcium during pregnancy, so you don't need more.

However, if you're a teenager (under 19), you need 1,300mg per day because your own bones are still growing too.

Most women can get enough calcium from a balanced diet. A supplement is only needed if you can't get enough from food (for example, if you're dairy-free and don't like calcium-rich plant foods).

Top 15 Calcium-Rich Foods

1. **Milk** (semi-skimmed): 350mg per pint. The classic calcium source. 2. **Cheddar cheese**: 739mg per 100g. A concentrated source of calcium. 3. **Yoghurt** (plain, low-fat): 200mg per 150g pot. Easy to eat and versatile. 4. **Sardines** (with bones): 382mg per 100g. Mash the bones for maximum calcium. 5. **Tofu** (calcium-set): 350mg per 100g. Check the label — not all tofu is calcium-set. 6. **Fortified plant milks** (oat, soya, almond): 120mg per 100ml. Most are fortified to match cow's milk. 7. **Kale** (cooked): 150mg per cup. One of the best vegetable sources. 8. **Fortified breakfast cereals**: 100-200mg per bowl. Check the label. 9. **Broccoli** (cooked): 45mg per cup. A modest but useful source. 10. **Dried figs**: 241mg per 100g (about 5 figs). Sweet and calcium-rich. 11. **Almonds**: 269mg per 100g. A handful (30g) gives about 80mg. 12. **Tahini** (sesame paste): 426mg per 100g. Use in houmous or dressings. 13. **White bread** (fortified): 110mg per 2 slices. UK white flour is fortified with calcium. 14. **Cheese** (mozzarella, pasteurised): 155mg per 30g. Safe in pregnancy. 15. **Fortified orange juice**: Some brands add calcium — up to 300mg per glass.

Non-Dairy Calcium Sources

If you're dairy-free, you can absolutely get enough calcium. Focus on:
  • Fortified plant milks: Most oat, soya, and almond milks are fortified to the same level as cow's milk. Check the label for calcium.
  • Tofu (calcium-set): Look for calcium sulphate in the ingredients. Firm tofu usually has more calcium than silken.
  • Leafy green vegetables: Kale, broccoli, bok choy, and spring greens are good sources. Spinach contains calcium but also oxalates, which reduce absorption.
  • Nuts and seeds: Almonds, Brazil nuts, sesame seeds, and tahini are all good sources.
  • Dried fruit: Figs and apricots provide calcium along with iron.
  • Fortified cereals and bread: UK white flour is fortified with calcium by law.
  • Sardines and pilchards (with bones): Mash the soft bones for a calcium boost.

See our full dairy-free pregnancy diet guide for more tips.

How to Boost Calcium Absorption

Getting calcium from food is only half the story — your body also needs to absorb it. Here's how to maximise absorption:
  • Get enough vitamin D: Vitamin D is essential for calcium absorption. Take your 10mcg daily supplement throughout pregnancy.
  • Spread calcium throughout the day: Your body absorbs calcium best in doses of 500mg or less. Have calcium-rich foods at each meal rather than all at once.
  • Don't overdo caffeine: Excess caffeine can increase calcium loss. Stick to the 200mg daily limit.
  • Don't overdo salt: High salt intake increases calcium excretion. Keep salt moderate.
  • Eat enough protein: Protein helps calcium absorption. Include protein at each meal.
  • Avoid iron and calcium at the same time: High iron can reduce calcium absorption. If you take iron supplements, take them at a different time from calcium-rich meals.

Do You Need a Calcium Supplement?

Most pregnant women don't need a calcium supplement if they eat a balanced diet. You may need one if:
  • You're dairy-free and don't eat fortified alternatives
  • You have a history of low calcium intake
  • You have coeliac disease or other malabsorption conditions
  • Your diet is very restricted due to severe food aversions

If you think you need a calcium supplement, talk to your midwife. Don't self-prescribe — too much calcium can cause kidney stones and may interfere with iron absorption.

Signs of Calcium Deficiency

Calcium deficiency is rarely obvious in the short term because your body takes calcium from your bones to maintain blood levels. Long-term deficiency can cause:
  • Muscle cramps (especially leg cramps, which are common in pregnancy anyway)
  • Tingling or numbness in fingers
  • Weak, brittle nails
  • In severe cases, osteopenia (reduced bone density)

If you're concerned, talk to your midwife. They can advise on dietary changes or supplements.

Frequently Asked Questions

### Can I drink too much milk in pregnancy?

Milk is a great calcium source, but extremely high intake (more than about 3 pints per day) isn't recommended. Excess calcium can interfere with iron and zinc absorption. 2-3 servings of dairy per day is ideal.

Is plant milk as good as cow's milk for calcium?

Yes, if it's fortified. Most UK plant milks (oat, soya, almond) are fortified with calcium to similar levels as cow's milk. Check the label — the calcium should be at least 120mg per 100ml.

Do I need to take calcium supplements if I'm dairy-free?

Not necessarily. If you eat plenty of fortified plant milks, tofu, leafy greens, nuts, and seeds, you can get enough calcium from food. But if your intake is limited, a supplement may help — talk to your midwife.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

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