What are the best non-dairy calcium sources?

In a world that is increasingly embracing plant-based diets, many of you might be wondering how to meet your calcium requirements without relying on dairy products. An essential component for healthy bones and teeth, calcium is the most abundant mineral in the human body. However, it’s not just your bones that need calcium. It’s also crucial for muscle function, nerve transmission, and blood clotting. But if you’re lactose intolerant, vegan, or simply don’t like dairy, how can you ensure you’re getting enough of this vital mineral? Let’s explore some of the best non-dairy sources of calcium.

1. Seeds and Nuts

Seeds and nuts are not only a rich source of protein, but they’re also high in calcium. From poppy, sesame, and chia seeds to almonds and Brazil nuts, these tiny nutritional powerhouses can significantly contribute to your daily calcium intake.

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Poppy, sesame, and chia seeds top the list as some of the richest seed sources of calcium. For instance, a tablespoon of poppy seeds contains around 126 mg of calcium. Chia seeds, on the other hand, offer about 177 mg of calcium per ounce.

Almonds are the most calcium-rich nut, providing 76 mg per ounce. Additionally, they offer a good dose of healthy fats, fiber, and protein.

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2. Beans and Lentils

Beans and lentils are a staple food in many cultures and are also a great source of calcium. They are also rich in fiber, protein, and micronutrients, making them a vital part of a balanced diet.

For instance, winged beans boast an impressive calcium content of 244 mg per cup of cooked beans. White beans are also a good choice, with approximately 191 mg of calcium per cup. Lentils, while not as high in calcium as other beans, offer a substantial amount with about 38 mg per cup of cooked lentils.

3. Leafy Greens

Leafy greens are well known for their high vitamin content, but many are also rich in calcium. Some of the best calcium-rich leafy greens include kale, spinach, and collard greens.

One cup of cooked collard greens offers about 268 mg of calcium, while the same amount of cooked spinach provides around 245 mg. Raw kale provides about 90 mg of calcium per cup, making it a great addition to salads or smoothies.

4. Fortified Foods

In an effort to help individuals meet their daily nutritional requirements, many foods are now fortified with essential vitamins and minerals, including calcium. These include non-dairy milk alternatives, cereals, and tofu.

One cup of fortified soy milk or almond milk can contain up to 300-400 mg of calcium. Similarly, fortified cereals can provide up to 1000 mg of calcium per serving. Certain brands of tofu are also fortified with calcium, offering up to 861 mg per half-cup.

5. Fish and Seafood

Although not suitable for vegans, certain types of fish and seafood are a great non-dairy source of calcium. This primarily includes canned fish with soft, edible bones like sardines and salmon.

A small can of sardines can provide as much as 351 mg of calcium. Canned salmon, with the bones included, offers around 232 mg of calcium per half-cup.

In conclusion, while dairy products are commonly associated with calcium, they are by no means the only source. There are numerous non-dairy foods that are high in calcium, making it perfectly feasible to meet your calcium needs without consuming any dairy products whatsoever. Whether you’re vegan, lactose intolerant, or simply don’t like dairy, you can still maintain a healthy, calcium-rich diet by incorporating these foods into your meals.

6. Fruits and Vegetables

Believe it or not, many fruits and vegetables can also be a great source of calcium. Some of these include oranges, figs, broccoli, and sweet potatoes.

Oranges are not only an excellent source of vitamin C but they also contain a decent amount of calcium. One large orange has around 74 mg of calcium. Similarly, a half cup of dried figs contains about 121 mg of calcium, making it a great snack option.

When it comes to vegetables, broccoli stands out as a calcium-rich food. One cup of cooked broccoli contains about 60 mg of calcium. Additionally, a medium-sized sweet potato offers around 44 mg of calcium. Incorporating these fruits and vegetables into your diet not only provides calcium but also contributes to your intake of other essential vitamins and minerals.

7. Whole Grains

Whole grains are often praised for their high fiber content. However, they can also be a good source of calcium, particularly when consumed as part of a balanced, plant-based diet.

For instance, a cup of cooked quinoa provides around 31 mg of calcium, while the same amount of brown rice offers about 19 mg. Whole grain bread products, such as a slice of whole wheat bread, can also contribute to your daily calcium intake with around 30 mg of calcium per slice.


In conclusion, the myriad of non-dairy foods high in calcium makes it entirely possible to maintain an adequate calcium level without the inclusion of dairy products. Seeds, nuts, beans, lentils, leafy greens, fortified foods, fish, fruits, vegetables, and whole grains all present rich sources of calcium that can be easily integrated into your daily meals.

Being vegan, lactose intolerant, or simply not a fan of dairy doesn’t mean you have to compromise on your calcium intake. With the right food choices, you can ensure your body gets all the calcium it needs for healthy bones, muscle function, nerve transmission, and blood clotting. As always, it’s important to remember that a varied and balanced diet is the key to overall health, and these calcium-rich foods can be part of that balance.

Lastly, while food is the best source of calcium, dietary supplements are also available for those who find it difficult to meet their calcium requirements through diet alone. However, it’s always recommended to seek professional advice before starting any new dietary supplement regimen.