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17 Foods Rich in Calcium that’s Not Dairy

Dairy is packed with calcium, that’s no secret. But if you’re looking to diversify your intake and get in some extra nutrients, look no further than these 17 foods rich in calcium!

From leafy greens to sesame seeds, there are plenty of delicious and nutritious options to choose from. So why not add a few of these powerhouse foods to your next grocery list? You’ll be glad you did!

1. Leafy greens: kale, spinach, collards, etc

Move over, milk! It’s time to give leafy greens their due when it comes to calcium. Kale, spinach, and collards are all packed with this essential mineral, and they make a delicious and healthy addition to any diet.

Leafy greens are rich in other nutrients as well, including vitamins A and C, iron, and fiber. And they’re versatile, too – you can add them to soups, salads, smoothies, and more.

Next time you’re looking for a calcium-rich food, reach for some leafy greens instead of dairy. Your body will thank you!

2. Broccoli

Broccoli, kale, spinach, and collards are all rich in calcium. Broccoli is especially high in calcium, with one cup providing almost 30% of the Daily Value.

Kale and spinach are also good sources of calcium, with one cup of kale providing 10% of the Daily Value and one cup of spinach providing 5%.

Collards are also a good source of calcium, with one cup providing 4% of the Daily Value. All of these vegetables are also low in calories and fat, making them a healthy addition to any diet.

3. Beans and lentils

Beans and lentils are an excellent source of calcium. In fact, they are richer in calcium than any other vegetable.

This is good news for those who are looking for a non-dairy source of calcium. Beans and lentils are also a good source of protein and fiber.

They are low in fat and contain no cholesterol. Beans and lentils are a versatile food that can be used in a variety of recipes. They can be made into soups, stews, casseroles, and salads.

Beans and lentils can also be used as a side dish or as an ingredient in baked goods. Whether you are looking for a nutritious meal or a tasty snack, beans and lentils should be your go-to food.

4. Almonds

Almonds are an excellent source of calcium, providing about 35% of the daily recommended amount in just one ounce.

This makes them an ideal snack for people who are looking to increase their calcium intake. And, unlike other calcium-rich foods such as milk or cheese, almonds do not contain any saturated fat.

In addition, almonds are a good source of magnesium, which is another important mineral for bone health. So, if you’re looking for a healthy snack that will help keep your bones strong, reach for a handful of almonds.

5. Sesame seeds

Sesame seeds are a good source of calcium. In fact, they’re one of the richest sources of calcium among all plant foods. A single tablespoon of sesame seeds contains about 88 milligrams of calcium, which is more than what’s found in a cup of milk.

This makes them an excellent choice for people who don’t consume dairy products. Sesame seeds are also a good source of magnesium, iron, and phosphorus.

All of these minerals are essential for the proper development and function of our bones and teeth. So if you’re looking to boost your bone health, make sure to include sesame seeds in your diet.

6. Tofu and tempeh

If you’re looking for a calcium-rich food, you might want to consider tofu or tempeh. Both of these soy-based products are excellent sources of calcium, providing about a quarter of the daily recommended intake per serving.

Tofu is also a good source of protein and can be used in a variety of dishes, from stir-fries to desserts. Tempeh, on the other hand, is slightly more firm than tofu and has a nutty flavor that works well in burgers or as a meat alternative.

Whether you’re vegan, vegetarian, or just looking for a healthy option, tofu or tempeh could be a good choice.

7. Fortified plant-based milks (almond milk, soy milk, etc.)

If you’re looking for a dairy-free way to get your calcium fix, you can’t go milk Fortified plant-based milks. These milks are made from plant sources like almonds, coconuts, and soybeans, and they’re enriched with calcium to provide the same bone-building benefits as cow’s milk.

Plus, they come in a variety of flavors, so you can find one that suits your taste. Whether you’re lactose intolerant or simply looking for a dairy-free alternative, Fortified plant-based milks are a great option.

8. Fortified cereals and oatmeal

Fortified cereals and oatmeal are two of the most popular breakfast foods, and for good reason. Not only are they delicious, but they’re also packed with nutrients that can help you start your day off right. One of the most important nutrients found in these foods is calcium.

Calcium is essential for strong bones and teeth, and it can also help to regulate blood pressure and prevent chronic diseases such as osteoporosis.

Fortified cereals and oatmeal are great sources of calcium, so be sure to include them in your breakfast rotation. Your body will thank you!

9. Oranges

Oranges are not only a delicious and refreshing snack, but they are also rich in calcium. Calcium is an essential mineral for strong bones and teeth, and it play an important role in muscle contractions and nerve function.

Oranges are a great way to get your daily dose of calcium, and they are also a good source of other nutrients such as vitamin C, potassium, and folate.

10. Dried figs

Dried figs are a delicious and nutritious snack, and they’re also a great source of calcium. Just one serving of dried figs contains about 10% of the recommended daily intake of calcium, making them an excellent choice for people who are looking to increase their calcium intake.

Dried figs are also a good source of fiber and other vitamins and minerals, making them a healthy snack for people of all ages.

Dried figs can be enjoyed on their own or used in recipes, and they’re a perfect way to add a little extra nutrition to your diet.

11. Salmon and sardines

Salmon and sardines are not only delicious, but they are also rich in calcium. Salmon is a great source of vitamin D, which helps the body to absorb calcium. Sardines are also high in calcium, as well as omega-3 fatty acids, which are essential for bone and joint health.

In addition to being a delicious way to get your daily dose of calcium, salmon and sardines are also low in mercury, making them a safe choice for pregnant women and young children.

If you’re looking for a healthy and delicious meal, be sure to include salmon and sardines on your menu.

12. White beans

White beans are a versatile and nutritious food that can be used in a variety of dishes. They are also an excellent source of calcium, providing nearly 20% of the Recommended Daily Allowance (RDA) in just one cup.

This means that white beans can help to prevent bone loss and keep your bones healthy and strong. In addition to calcium, white beans are also a good source of fiber and protein.

They are low in fat and calories, making them an ideal food for those who are trying to lose weight or maintain a healthy weight. White beans can be used in soups, stews, casseroles, salads, and side dishes.

They can also be pureed into a hummus-like dip or spread. White beans are an inexpensive and healthy way to add calcium to your diet.

13. Sweet potato

Sweet potatoes are often lauded for their health benefits, and with good reason. They’re a great source of vitamins and minerals, including calcium.

Just one Sweet potato contains over 100 milligrams of calcium, that’s about 10% of the recommended daily intake for adults.

Sweet potatoes are also a good source of other nutrients like Potassium and Vitamins C and B6. So not only are they delicious, but they’re good for you too. So go ahead and enjoy Sweet potatoes guilt-free. Your body will thank you for it.

14. Edamame

Edamame, the delicious green soybeans often found in Asian cuisine, are not only a tasty treat but also a nutritional powerhouse. In addition to being a good source of protein, edamame are rich in calcium.

This makes them an excellent choice for those who are looking to increase their calcium intake. Edamame are also a good source of fiber and antioxidants. They have been shown to improve heart health and help protect against various types of cancer. So next time you’re looking for a snack that is both delicious and nutritious, reach for some edamame. Your body will thank you for it!

15. Quinoa

Quinoa is often hailed as a superfood, and for good reason. This humble grain is packed with nutrients, including protein, fiber, and iron. Quinoa is also a good source of calcium, providing about a quarter of the daily recommended intake in a single cup.

This makes quinoa an excellent choice for people who are looking to increase their calcium intake. Quinoa is relatively easy to prepare, and can be enjoyed in a variety of ways. Whether you enjoy it as a side dish or use it as the base for a hearty salad, Quinoa is sure to become a staple in your healthy diet.

16. Chia seeds

Ch-ch-ch-chia! These nutrient-rich seeds were once only found in the traditional Mexican dish known as chia pudding. But now, these super seeds are popping up everywhere from smoothies to energy bars. And for good reason!

Chia seeds are an excellent source of calcium. In fact, just one ounce of chia seeds contains 18% of the Daily Value for calcium. That’s more calcium than what’s found in a half cup of cooked spinach or a quarter cup of fortified almond milk. So, if you’re looking to boost your intake of this essential mineral, start sprinkling some chia seeds into your diet. Your bones will thank you!

17. Acorn squash

Who knew that such a small, unassuming squash could be so packed with nutrients? Acorn squash is a nutritional powerhouse, and one of its most impressive nutrients is calcium. Just one cup of acorn squash provides almost 10% of the recommended daily intake of calcium. That’s more calcium than you’ll find in a cup of milk!

This makes acorn squash a great choice for those who are looking to increase their calcium intake. Not only is acorn squash rich in calcium, but it’s also a good source of other important nutrients like vitamin C and potassium.

If you’re looking for a healthy, nutritious food, reach for some acorn squash. Your body will thank you for it!

Calcium is an important mineral for bone health, but many people don’t get enough of it. If you’re looking for some non-dairy sources of calcium, look no further! We’ve compiled a list of 17 foods that are high in calcium. So next time you hit the grocery store, be sure to stock up on these nutritious items. Thanks for reading and we hope this information helps you maintain healthy bones for years to come.

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