Calcium is vital for maintaining strong bones and teeth, and it plays a key role in muscle function, nerve transmission, and overall cellular health. While dairy products are often highlighted as primary calcium sources, they aren’t the only options. For those who are vegan, lactose intolerant, or simply prefer to avoid dairy, there are numerous delicious and nutritious Non Dairy Calcium Foods available. Meeting your daily calcium needs is absolutely achievable without relying on milk, cheese, or yogurt. Let’s explore a variety of plant-based and non-dairy foods packed with calcium to help you stay healthy and strong.
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1. Almonds
Calcium content: 76 mg per ounce (oz), approximately 23 whole almonds, providing 7.6% of the Daily Value (DV)
Almonds are not only a crunchy and satisfying snack but also a good source of non-dairy calcium. These nuts are nutritional powerhouses, offering about 12% of your daily protein needs in a single serving. Beyond calcium, almonds are rich in vitamin E, a potent antioxidant that combats cell damage, and potassium, a mineral crucial for heart and bone health. The healthy fats in almonds can also contribute to lowering LDL (“bad”) cholesterol levels when consumed as part of a balanced diet. Enjoy a handful of almonds as a snack, add them to your morning oatmeal, or sprinkle them on salads for a calcium boost.
2. Bok Choy
Calcium content: 93 mg per 1 cup of cooked bok choy, contributing 9.3% of the DV
Bok choy, also known as Chinese cabbage, is a mild-flavored leafy green that’s surprisingly high in calcium and very low in calories, with only 12 calories per cooked cup. This non-dairy calcium food is also an excellent source of vitamins A and C, and potassium. Vitamin A is essential for maintaining good vision as you age, while vitamin C is a powerful antioxidant and immune booster. Bok choy is incredibly versatile and cooks quickly, making it a fantastic addition to stir-fries, soups, and steamed dishes. Its year-round availability makes it a convenient choice for increasing your calcium intake.
3. Broccoli
Calcium content: 70 mg in 2 cups of raw broccoli, providing 7% of the DV
Broccoli is a well-known cruciferous vegetable packed with nutrients, including a decent amount of non-dairy calcium. Notably, broccoli contains nearly twice the vitamin C of an orange, making it an excellent choice for immune support. Furthermore, research suggests that diets rich in cruciferous vegetables like broccoli may be associated with a reduced risk of certain cancers, such as colon and prostate cancer. Enjoy broccoli steamed, roasted, or even raw in salads to reap its calcium and other health benefits.
4. Broccoli Rabe
Calcium content: 118 mg in a 1-cup serving of cooked broccoli rabe, or 11.8% of the DV
Broccoli rabe, often referred to as “rapini,” is a slightly bitter but nutrient-dense cousin of broccoli. This leafy green is a superior non-dairy calcium source, providing almost 12% of your daily needs in just one cup cooked. It’s also a great source of vitamin C, offering more than half of your DV, which is vital for a healthy immune system. Additionally, broccoli rabe provides about 4 grams of protein per serving, contributing to satiety and muscle building. It is also rich in vitamin A, further enhancing its nutritional profile. Sauté broccoli rabe with garlic and olive oil for a flavorful and calcium-rich side dish.
5. Canned Salmon
Calcium content: 215 mg in a cup of canned salmon, or 21.5% of the DV
Canned salmon, particularly with bones, is an excellent non-dairy source of calcium. The canning process softens the bones, making them easily edible and a rich source of this essential mineral. If fresh, environmentally-friendly salmon is unavailable or too costly, canned salmon is a budget-friendly and nutritious alternative. A cup of canned salmon not only provides over 20% of your daily calcium needs but also packs in about 20 grams of protein, essential for muscle repair and growth. Use canned salmon in salads, sandwiches, or salmon patties for a calcium and protein boost.
6. Collard Greens
Calcium content: 327 mg per 1 cup of collard greens cooked in oil, or 32.7% of the DV
Collard greens, a staple in Southern cuisine, are a true non-dairy calcium champion. Just one cup of cooked collard greens offers nearly a third of your daily calcium requirement. They are also loaded with 335 micrograms of vitamin A, contributing to eye health and immune function. While traditionally cooked with butter and bacon, collard greens can be made healthier and equally delicious by sautéing them with olive oil and garlic. This leafy green is a fantastic way to significantly increase your non-dairy calcium intake.
7. Edamame
Calcium content: 61 mg in 1 cup of cooked edamame, or 6.1% of the DV
Edamame, immature soybeans in their pods, have been a nutritional staple in China and Japan for millennia. These vibrant green beans are a notable non-dairy calcium source and a nutritional powerhouse overall. Edamame is one of the few non-animal foods that are considered complete proteins, meaning they contain all nine essential amino acids your body needs. In addition to calcium and protein, a serving of edamame provides about 5 grams of fiber, promoting digestive health and satiety. Enjoy steamed edamame pods as a snack or shelled edamame in salads and stir-fries.
8. Figs
Calcium content: 162 mg per 1 cup of dried figs, or 16.2% of the DV
Dried figs offer a sweet and chewy way to boost your non-dairy calcium intake. While they taste like a dessert, figs are packed with fiber and potassium, in addition to calcium. They are also a good source of magnesium, a mineral involved in over 300 biochemical reactions in the body. Magnesium contributes to muscle function, heart rhythm stability, bone strength, blood sugar regulation, and energy and protein production. Enjoy dried figs as a snack, add them to trail mix, or incorporate them into baked goods for a calcium and nutrient boost.
9. Fortified Drinks
Calcium content: 301 mg per 1 cup of fortified soy milk, or 30.1% of the DV
For those who avoid cow’s milk, fortified plant-based milks and juices are excellent non-dairy calcium alternatives. Fortified soy milk, for example, provides about one-third of the daily calcium value per cup and offers a protein content comparable to cow’s milk. Orange and grapefruit juice are also commonly fortified with calcium. When choosing fortified drinks, opt for unsweetened varieties to minimize added sugar intake. These fortified beverages are a convenient and effective way to ensure you’re meeting your daily calcium needs without dairy.
10. Kale
Calcium content: 254 mg in 1 cup of raw kale, or 25.4% of the DV
Kale, a popular superfood, is not only low in calories (only 35 calories per cup) but also rich in non-dairy calcium. A cup of raw kale provides over 25% of your daily calcium needs. It’s also packed with vitamins C, A, and K. Vitamin C is an antioxidant and immune booster, vitamin A is important for vision and immune function, and vitamin K plays a crucial role in blood clotting. Enjoy kale in salads, smoothies, or baked into kale chips for a nutrient-dense and calcium-rich addition to your diet.
11. Okra
Calcium content: 61.6 mg in a half cup of cooked okra, or 6.16% of the DV
Okra, a unique vegetable often used in Southern and Creole cuisine, offers a modest amount of non-dairy calcium. Beyond calcium, okra is a source of vitamin B6, which aids in antibiotic production to fight infections, and folate, which promotes tissue growth, red blood cell formation, and DNA synthesis. If you’ve previously dismissed okra due to its texture, try oven-roasting, sautéing, or grilling it to bring out its best flavors and enjoy its nutritional benefits, including its non-dairy calcium content.
12. Oranges
Calcium content: 65 mg in one large orange (6.5% of the DV) and 350 mg in a cup of fortified orange juice (35% of the DV)
Oranges are widely recognized for their high vitamin C content, which is essential for immune function. This citrus fruit also provides a small amount of non-dairy calcium in the fruit itself. More significantly, fortified orange juice is a substantial source of calcium, offering over a third of your daily needs in one cup. Oranges are low in calories and contain antioxidants that provide anti-inflammatory, antiviral, and antimicrobial benefits. Enjoy whole oranges as a snack and consider fortified orange juice as a calcium-rich beverage option.
13. Sardines
Calcium content: 351 mg in one 3.75-oz can of sardines, or 35.1% of the DV
Sardines, small oily fish, are a surprisingly potent non-dairy calcium source, especially when you consume the bones. A can of sardines provides over 35% of your daily calcium needs. Beyond calcium, sardines are rich in vitamin B12, an essential nutrient for brain and nervous system health, and vitamin D, which is crucial for calcium absorption and bone health. Their umami flavor makes them a great addition to salads, pastas, and toast. Sardines are a nutritional powerhouse and a fantastic way to boost your calcium intake.
14. Tofu
Calcium content: 186 mg per half cup of fried tofu, or 18.6% of the DV
Tofu, a soy-based protein, is well-known as a vegetarian protein source but is also a significant non-dairy calcium food. Calcium-set tofu, in particular, is high in calcium. The calcium content can vary depending on how it’s processed, so check labels for calcium sulfate as an ingredient. Tofu is incredibly versatile and absorbs flavors well, making it suitable for stir-fries, scrambles, soups, and more. Incorporate tofu into your meals for a protein and calcium-rich boost.
15. White Beans
Calcium content: 95.5 mg in a half cup of canned white beans, or 9.55% of the DV
White beans, such as cannellini or navy beans, are another excellent plant-based non-dairy calcium source. A half cup of canned white beans provides nearly 10% of your daily calcium needs. They are also rich in fiber, protein, and iron, and are one of the best nutritional sources of potassium. Additionally, white beans contain resistant starch, a healthy carbohydrate that benefits gut health. Add white beans to soups, stews, salads, or pasta dishes for a creamy texture and a boost of calcium and other nutrients.
A Quick Review
Maintaining adequate calcium intake is crucial for healthy bones, teeth, muscle function, and nerve signaling. Adults should aim for at least 1,000 mg of calcium daily. While dairy products are well-known calcium sources, a wide array of non-dairy options can effectively meet your needs. Excellent non dairy calcium foods include canned sardines, collard greens, edamame, figs, broccoli, almonds, fortified orange juice, and many more. By incorporating these diverse foods into your diet, you can ensure you’re getting enough calcium to support your overall health, even without consuming dairy.
FAQs
Frequently Asked Questions
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- What foods are highest in calcium?
According to the Dietary Guidelines for Americans (DGA), some of the top calcium sources include both dairy and non-dairy options:
- Plain, nonfat yogurt: 488 mg per 8 oz (Dairy)
- Fortified almond milk: 442 mg per 1 cup (Non-Dairy)
- Raw tofu (calcium-set): 434 mg per 1/2 cup (Non-Dairy)
- Fortified orange juice: 350 mg per 1 cup (Non-Dairy)
- Canned sardines (with bones): 325 mg per 3 oz (Non-Dairy)
- Cooked mustard spinach: 284 mg per 1 cup (Non-Dairy)
- Cooked collard greens: 258 mg per 1 cup (Non-Dairy)
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- How can I get 1,000 mg of calcium a day through non-dairy sources?
It’s definitely achievable to reach 1,000 mg of calcium daily through a combination of non dairy calcium foods. For example, you could combine:
- One serving of collard greens (approx. 250mg-300mg)
- One cup of fortified almond milk (approx. 450mg)
- One serving of tofu (calcium-set) (approx. 200mg-400mg, depending on type and serving)
- A handful of almonds (approx. 75mg)
Consuming a variety of calcium-rich non-dairy foods throughout the day will help you meet your recommended daily intake.
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- Which fruits are good non-dairy sources of calcium?
While fruits are not typically the highest sources of calcium, some do contribute. Dried figs and oranges provide some calcium.
- Dried figs: One cup offers about 162 mg of calcium.
- Oranges: One large orange contains about 65 mg of calcium.
- Fortified fruit juices: Juices like fortified orange juice are significantly higher in calcium than whole fruits due to fortification.
Include a variety of fruits in your diet for overall health, and rely on other non-dairy categories like leafy greens, fortified foods, and certain proteins to meet your calcium needs.
