Calcium is an essential mineral that plays a crucial role in maintaining strong bones and teeth, supporting muscle function, and facilitating proper nerve signaling. While dairy products are commonly associated with high calcium content, individuals who are lactose intolerant, vegan, or simply looking to diversify their sources of calcium can turn to a variety of non-dairy foods.
Calcium Requirements
Depending on the age group and gender, daily calcium requirements range from 1,000mg to 1,300 mg. According to the United States Department of Agriculture, a regular glass of milk (250 ml) contains approximately 300 mg of calcium. For people who can’t stomach milk for whatever reason, finding palatable replacement sources of calcium to incorporate daily is imperative.
You Don’t Have to Depend on Dairy for Calcium
The following is a list of 10 non-dairy foods that are rich in calcium, offering a delicious and nutritious alternative for those seeking to meet their daily calcium needs.
Sardines
Sardines are a nutritional powerhouse, providing not only calcium but also omega-3 fatty acids. Canned sardines with bones are an excellent source of calcium, as the tiny, edible bones contribute to the overall calcium content.
1 can of sardines has 800mg of calcium.
Tofu
Tofu, made from soybeans, is a versatile and calcium-rich food commonly used in vegetarian and vegan diets. Look for tofu made with calcium sulfate for an added boost of this essential mineral.
Every 100 grams of tofu contains 350mg of calcium.
Almonds
Almonds are not only a tasty snack but also a good source of calcium. A handful of almonds can contribute to your daily calcium intake, making them a convenient and healthy addition to your diet.
100 grams of almonds contains 264mg of calcium. However, 100 grams of almonds is approximately 100 almonds, and the recommended portion size is around 23 almonds a day.
Leafy Greens (Kale, Collard Greens, and Broccoli)
Dark, leafy greens like kale, collard greens, and broccoli are rich in calcium and offer numerous other health benefits. Incorporating these vegetables into your meals can be an excellent way to boost your calcium intake.
Kale has 132mg of calcium and spinach has 99mg of calcium in 100 gram serving sizes. That is equal to two to three cups of raw leafy greens.
Fortified Plant Milk
Many plant-based milk alternatives, such as almond, soy, and oat milk, are often fortified with calcium. Be sure to check the labels to ensure that the product you choose contains a significant amount of calcium.
Calcium content varies by product. You would need to read the label on milk alternatives to see the amount of calcium.
Oranges
Oranges and other citrus fruits are not only high in vitamin C but also contain calcium. Enjoying a refreshing glass of freshly squeezed orange juice can contribute to your daily calcium requirements.
1 orange contains approximately 55 mg of calcium.
Chia Seeds
Chia seeds are a tiny powerhouse of nutrients, including calcium. Add chia seeds to your yogurt, smoothies, or oatmeal for a nutrient-packed boost.
100 grams of chia seeds contain 631 mg of calcium. Around three tablespoons of chia seeds would be equivalent to the amount of calcium in a glass of milk.
Canned Salmon
Canned salmon, with bones included, is an excellent non-dairy source of calcium. The bones soften during the canning process, making them easy to consume and providing an extra dose of this essential mineral.
1 can of salmon (approximately a 5oz serving) has 350 mg of calcium.
Figs
Dried figs are a delicious and portable snack that contains a noteworthy amount of calcium. Incorporate figs into your diet for a sweet treat that also supports your bone health.
2 dried figs have approximately 65 mg of calcium.
Black Beans
Black beans and other legumes contain calcium, making them a valuable addition to a non-dairy diet. Include black beans in salads, soups, or as a side dish to increase your calcium intake.
A half cup serving of black beans has 23.2 mg of calcium.
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