Table of Contents
Introduction
Calcium is an essential mineral in keeping your body strong and healthy.
Most people immediately think of milk for getting enough calcium, but dairy isn’t the only answer.
Whether you’re lactose intolerant, vegan, or simply looking for new options, there are many non-dairy foods that are naturally rich in calcium.
In this article, we’ll explore the 11 best non-dairy sources of calcium and show you how to easily add them to your diet to keep your bones, muscles, and heart functioning at their best.
Why You Need Calcium (Beyond Bones)
Calcium is best known for its role in building and maintaining strong bones and teeth, but its benefits go much deeper.
Your body also needs calcium for blood clotting, muscle contractions, nerve function, and keeping a steady heartbeat.
When your diet doesn’t supply enough calcium, your body draws it from your bones, which can eventually weaken them.
Getting enough calcium through your food is key to supporting your skeletal system and your entire body’s health.
Choosing a variety of non-dairy sources ensures you get plenty of calcium while also enjoying other nutrients like fiber, antioxidants, and healthy fats.
Top 11 Non-Dairy Calcium Sources
Skip the milk and explore these powerhouse foods that naturally deliver a solid dose of calcium, but no dairy is required.
1. Leafy Greens (Kale, Collards)
Leafy greens like kale and collard greens are some of the richest plant-based sources of calcium.
One cup of cooked collard greens delivers about 266 mg of calcium, while cooked kale provides around 177 mg.
Compared to some other greens like spinach, kale and collards have lower oxalate levels, meaning your body can absorb their calcium more easily.
2. Fortified Plant Milk (Soy, Almond)
Fortified plant milks are one of the easiest ways to increase your calcium intake without dairy.
Soy milk, almond milk, oat milk, and others are often fortified to contain as much as 300–450 mg of calcium per cup, matching or even surpassing regular milk.
Many fortified plant milks also contain added vitamin D, which helps your body absorb calcium more efficiently.
3. Chia Seeds & Almonds
Chia seeds are tiny but mighty when it comes to calcium content. Just two tablespoons provide about 180 mg of calcium, fiber, and omega-3 fatty acids.
Almonds are another excellent option, offering about 75 mg of calcium per ounce.
Besides calcium, almonds are rich in healthy fats, vitamin E, and protein, making them a nutrient-dense snack for supporting overall wellness.
4. Tofu (Calcium-Set)
Calcium-set tofu is a standout source of non-dairy calcium. Half a cup can provide anywhere from 250 to 800 mg of calcium, depending on the brand and preparation.
It’s also an excellent source of plant-based protein and offers flexibility for various dishes, from savory stir-fries to smoothies and even desserts.
Look for tofu that says “calcium sulfate” in the ingredient list to ensure you’re getting the calcium-boosted variety.
5. White Beans
White beans, such as navy beans and great northern beans, are a delicious and budget-friendly way to get more calcium. One cup of cooked white beans provides about 160 mg of calcium.
They’re also packed with fiber, supporting digestive health, and offer plant-based protein to energize you.
White beans can be added to soups, stews, salads, and casseroles for an easy calcium boost.
6. Tahini (Sesame Seed Paste)
Tahini, made from ground sesame seeds, is a calcium-rich spread offering about 130 mg per two tablespoons.
It’s a creamy, nutty addition to dressings, dips, and baked goods. Along with calcium, tahini also delivers magnesium, iron, and healthy fats that contribute to heart and bone health.
7. Broccoli
Broccoli is another vegetable that might surprise you with its calcium content. One cup of cooked broccoli offers about 62 mg of calcium.
Though it’s lower than some other foods on this list, the calcium in broccoli is highly bioavailable, meaning your body can absorb it well.
Broccoli provides plenty of fiber, vitamin C, and antioxidants for overall health support.
8. Edamame
Edamame, or young soybeans, are packed with nutrition. One cup of cooked edamame provides about 97 mg of calcium and a generous amount of complete plant protein.
They make a fantastic snack on their own or can be tossed into salads, stir-fries, and grain bowls for a nutritious and satisfying meal addition.
9. Figs (Dried)
Dried figs are a sweet, convenient way to get a calcium boost. Five dried figs contain about 120 mg of calcium.
In addition to calcium, figs are rich in fiber, potassium, and antioxidants, making them a fantastic snack or addition to breakfast cereals, salads, and baked goods.
10. Seaweed (Wakame)
Seaweed, especially varieties like wakame, offers an impressive amount of calcium — about 150 mg per cup raw.
It’s also rich in iodine, magnesium, and other trace minerals that support your thyroid and bone health.
Seaweed can be enjoyed in soups, salads, sushi rolls, or sprinkled over rice and grain dishes.
11. Amaranth
Amaranth is a naturally gluten-free ancient grain that provides about 116 mg of calcium per cooked cup.
It’s also a great protein, fiber, iron, and magnesium source. Use amaranth as a base for grain bowls and breakfast porridges, or add it to soups for a hearty and nutritious meal.
Maximizing Calcium Absorption
Getting enough calcium from non-dairy sources is essential, but so is making sure your body absorbs it properly.
To maximize calcium absorption naturally, include sources of vitamin D like sunlight exposure, fortified foods, or supplements alongside your non-dairy calcium sources.
Eating plant-based calcium foods with magnesium and phosphorus-rich options, such as nuts, seeds, and leafy greens, also improves how your body utilizes calcium.
Suppose you’re relying on calcium-rich foods without dairy. In that case, timing matters to spread your intake throughout the day rather than consuming a considerable amount to ensure better absorption.
Frequently Asked Questions
Among non-dairy foods, fortified plant milk and calcium-set tofu offer the highest calcium per serving, often matching or exceeding the calcium content found in cow’s milk.
With careful planning, you can meet your daily calcium needs through non-dairy sources like leafy greens, fortified plant milks, tofu, beans, nuts, and seeds.
Gram for gram, chia seeds contain significantly more calcium than cow’s milk. However, because serving sizes are typically small, combining several non-dairy sources throughout the day is essential for optimal intake.
A Word From Vitamins For Woman
Ditching dairy doesn’t mean sacrificing your calcium needs. You can easily meet your calcium goals and support your overall health by incorporating foods like fortified plant milks, leafy greens, chia seeds, tofu, and almonds.
The key is variety, so mix and match these delicious non-dairy calcium sources to keep your meals exciting and nutritious.
- WebMD: Calcium: What You Should Know
- The Nutrition Source: Calcium
- Continental Hospital:10 Calcium Rich Foods
- Medical News Today: Which milk is best? Almond, hemp, oat, soy, or cow’s milk
- VeryWell Health: What Happens to Your Body When You Eat Edamame Regularly
- Dr Axe: Amaranth Benefits, Nutrition and How to Cook
