10 Non-Dairy Foods That Are High in Calcium
Calcium is essential for building strong bones, maintaining healthy teeth, supporting nerve function, muscle contraction, and even regulating heart rhythms. While dairy products like milk, cheese, and yogurt are often touted as primary sources of calcium, many people seek non-dairy options—whether due to lactose intolerance, veganism, dietary preferences, or allergies. Fortunately, nature provides a variety of calcium-rich, non-dairy foods. Here are ten nutrient-dense options along with their benefits and ways to incorporate them into your diet.
1. Dark Leafy Greens (Kale, Collard Greens, Spinach, Turnip Greens)
Dark leafy greens are among the best plant-based sources of calcium. One cup of cooked collard greens delivers about 268 mg of calcium, while turnip greens provide 197 mg, and kale gives 177 mg per cooked cup.
Benefits:
- Packed with vitamin K, which aids in calcium utilization.
- Rich in antioxidants, fiber, and folate.
- Low in oxalates (except spinach), which can inhibit calcium absorption.
How to Include in Diet:
- Sauté kale or collard greens with garlic and olive oil.
- Add chopped greens to soups or stews.
- Blend into smoothies with fruits and almond milk.
Note: Spinach, although high in calcium, contains oxalates that reduce absorption, so it shouldn't be your primary source.
2. Tofu (Especially Calcium-Set Tofu)
Tofu, made from soybeans, can be an excellent calcium source when prepared using calcium sulfate. Half a cup of calcium-set tofu may contain between 200–434 mg of calcium depending on the brand.
Benefits:
- A complete protein with all essential amino acids.
- Contains isoflavones, which support bone health and hormonal balance.
- Great meat substitute for vegans and vegetarians.
How to Include in Diet:
- Stir-fry with vegetables and soy sauce.
- Bake or grill with your favorite seasoning.
- Add to curries, salads, or sandwiches.
Pro Tip: Check labels for “calcium sulfate” in ingredients to ensure high calcium content.
3. Chia Seeds
Just two tablespoons (28 grams) of chia seeds contain 179 mg of calcium—about 18% of the recommended daily intake (RDI).
Benefits:
- High in omega-3 fatty acids, which are anti-inflammatory.
- Excellent source of fiber (10g per 2 tablespoons).
- Promotes digestive health and satiety.
How to Include in Diet:
- Make chia pudding by soaking seeds in almond milk overnight.
- Add to smoothies, oatmeal, or baked goods.
- Sprinkle over salads or yogurt alternatives.
Bonus Nutrients: Magnesium, phosphorus, and protein make chia seeds a bone-building powerhouse.
4. Almonds
Almonds provide around 76 mg of calcium per ounce (about 22 nuts), and they’re easy to snack on or include in various meals.
Benefits:
- Rich in healthy monounsaturated fats.
- High in vitamin E, which supports skin and immune health.
- Good source of plant-based protein and fiber.
How to Include in Diet:
- Use almond butter on toast or in smoothies.
- Top cereals or oatmeal with chopped almonds.
- Enjoy raw or roasted as a healthy snack.
Note: Almond milk can also be a calcium-rich option if fortified.
5. Fortified Plant-Based Milks (Soy, Almond, Oat, Rice)
Many non-dairy milks are fortified with calcium to match or exceed the calcium in cow’s milk. One cup of fortified soy milk can offer 300–450 mg of calcium, similar to cow’s milk.
Benefits:
- Lactose-free and vegan-friendly.
- Available in various flavors and types.
- Often fortified with vitamin D, which helps calcium absorption.
How to Include in Diet:
- Use as a beverage or in cereals.
- Blend into smoothies or protein shakes.
- Substitute for dairy in baking or cooking.
Tip: Shake the carton well before pouring, as calcium tends to settle at the bottom.
6. Sesame Seeds and Tahini
One tablespoon of sesame seeds contains about 88 mg of calcium, while two tablespoons of tahini (sesame seed paste) can offer over 120 mg.
Benefits:
- Rich in healthy fats and antioxidants.
- Contains lignans, which support hormonal and heart health.
- Offers copper, manganese, and magnesium.
How to Include in Diet:
- Sprinkle sesame seeds on stir-fries or salads.
- Add tahini to hummus, dressings, or sauces.
- Spread tahini on toast with a drizzle of honey.
Fun Fact: In Middle Eastern diets, tahini is a calcium-rich staple often enjoyed daily.
7. White Beans
White beans (like navy beans or cannellini) contain 161 mg of calcium per cooked cup. Other legumes also offer modest calcium levels, but white beans top the list.
Benefits:
- High in protein and fiber for digestive health.
- Low glycemic index food, great for blood sugar control.
- Contains iron, potassium, and folate.
How to Include in Diet:
- Add to soups, stews, or chili.
- Make white bean hummus or dips.
- Mix into salads or pasta dishes.
Note: Canned versions are convenient—just rinse to reduce sodium content.
8. Figs (Dried or Fresh)
Five dried figs deliver about 135 mg of calcium, while fresh figs also contribute though in slightly lower amounts.
Benefits:
- Naturally sweet with a low-to-moderate glycemic load.
- Packed with dietary fiber, aiding digestion.
- Rich in antioxidants and potassium.
How to Include in Diet:
- Enjoy dried figs as a snack or dessert.
- Chop and mix into oatmeal or yogurt alternatives.
- Add to salads, grain bowls, or baked goods.
Tip: Pair with nuts for a calcium- and protein-rich mini meal.
9. Broccoli and Broccoli Rabe (Rapini)
One cup of cooked broccoli provides about 62 mg of calcium, while broccoli rabe offers even more—up to 100 mg per cooked cup.
Benefits:
- High in vitamin C, which aids in calcium absorption.
- Contains sulforaphane, a cancer-fighting compound.
- Provides iron and folate, especially useful for growing children and pregnant women.
How to Include in Diet:
- Steam or roast with garlic and lemon.
- Add to pasta, stir-fries, or casseroles.
- Blend into soups or puree into sauces.
Bonus: Kid-friendly and easy to disguise in meals like mashed potatoes or fritters.
10. Seaweed (Wakame, Nori, Kelp)
Some types of seaweed like wakame provide 126 mg of calcium per 1-cup serving. Seaweed also offers iodine, which supports thyroid health.
Benefits:
- Low in calories, rich in minerals.
- Contains alginate, a fiber that may aid in fat absorption.
- Source of vitamin K and folate.
How to Include in Diet:
- Add dried wakame to miso soup.
- Use nori sheets to make homemade sushi.
- Sprinkle seaweed flakes over rice or salads.
Caution: Consume in moderation if you have thyroid issues due to its high iodine content.
Additional Tips for Maximizing Calcium Absorption
It’s not just about how much calcium you eat—it’s also about how well your body absorbs it. Here are key tips to enhance calcium absorption:
- Get enough vitamin D: Sunlight, fortified foods, and supplements help your body absorb calcium efficiently.
- Limit oxalates and phytates: Foods like spinach, rhubarb, and beans contain compounds that bind calcium. Cooking and soaking can help reduce these.
- Avoid excessive sodium and caffeine: Both can increase calcium excretion in urine.
- Spread intake throughout the day: Your body absorbs calcium best in small amounts.
- Balance with magnesium and vitamin K: These nutrients work together to build bone and optimize calcium usage.
Final Thoughts
Whether you're vegan, lactose-intolerant, or simply seeking variety in your diet, these non-dairy calcium-rich foods can help you meet your daily nutritional needs. By including a mix of leafy greens, seeds, legumes, and fortified options, you can build a balanced, calcium-strong diet without relying on dairy products. Always read labels, check calcium content, and combine with vitamin D-rich foods or sunlight exposure to get the most out of your meals.
With a little planning and variety, maintaining strong bones and overall health on a dairy-free diet is not only possible—it’s deliciously achievable.
