Since my health scare, I’ve had to pay much closer attention to what I eat. While bone health wasn’t at the top of my list at first, the more I’ve looked into it, the more I’ve realised how important it is, especially as we get older and want to stay active. Calcium plays a big role in that.
Most people think of milk when they hear the word calcium, and yes, dairy is full of it. But lots of people are either cutting back or avoiding dairy completely. That can make getting enough calcium a bit of a worry.
So I started digging into the topic and found out that adults need around 1,000 to 1,200mg of calcium every day. That was way more than I expected. The good news is that there are plenty of dairy-free foods that are high in calcium. Some are easy snacks, others work well in meals, and I’ve tried quite a few of them myself to see what actually fits into daily life.
One thing I also learned while researching is that your body absorbs calcium better when you pair it with foods that have vitamin D. So if you’re trying to boost your calcium, don’t forget to get enough vitamin D too.
Here are 10 of the best dairy-free sources of calcium I’ve come across.
Okra (96mg of Calcium in 80g)
Where I live, okra is easy to find and cheap. If you’re trying to eat more calcium (and you probably are if you’re reading this), okra is a top pick. My family and I like to use it in coleslaw, as it adds a nice tangy taste. One tip is to cook it on high heat with a splash of vinegar. This helps get rid of the slimy feel some people don’t like. Once you get past that, okra is a winner.
Okra gives you 96mg of calcium in just 80 grams. That’s great for your body. It also has vitamin C and magnesium, which help your bones stay strong. So overall, it’s a great veggie to add to your meals.
Broccoli Rabe (100mg of Calcium in 95g)
Also known as rapini, broccoli rabe is something you might already enjoy if you’re following a Mediterranean diet. Lots of people are these days. I don’t see it much where I normally shop, so I usually head to Walmart, Whole Foods, or my favorite spot, a farmers market. They often have samples to try, and you can get your steps in while you’re there.
Broccoli rabe has a bitter taste, but it’s really tasty when cooked with onions or with garlic and chili. That’s one of my favorite quick sides. It gives you 100mg of calcium per 95 grams of rabe. Plus, it’s packed with vitamin A and C. These help your body make collagen, which keeps bones strong and healthy.
Dried Figs (120mg of Calcium in 5 Figs)
Let’s talk snacks. Sometimes, you just want something healthy you can grab and eat, no cooking needed. Dried figs are perfect for that. Not many people eat them (at least not the people I know), and most only remember them from fig newtons. Something I used to love before I had to make changes for my health.
If you like the taste of jam or honey, you might enjoy figs. Just don’t go overboard. Eating too many can upset your stomach. But a small handful a day is great. Five dried figs give you 120mg of calcium. They also have potassium and vitamin K, which help keep your bones strong and dense.
Fortified Oat Milk (240mg of Calcium in 200ml), Fortified Soy Milk (367.5 mg in 1 cup), and Fortified Plant Yogurt (150mg of Calcium in 125g)
After my health scare, I had to stop drinking regular milk. This meant opting for soy and oat milks. While shopping around, I found fortified oat milk to be the best tasting, but something I was very unfamiliar with and reluctant to try at first.
When you see any milk or yogurt that is fortified, it means it’s packed with extra nutrients, including calcium. The downside is that it’s often quite expensive, especially if you plan to have it on cereals or in hot drinks.
However, if you are looking for a calcium boost without much effort, fortified milks and yogurts are a great option. Not only do they pack in calcium, they often have vitamin D added too. That’s important because vitamin D helps your body take in (or “absorb”) the calcium. Without enough vitamin D, your body can’t use the calcium properly, even if you’re getting lots of it.
Almonds (264mg of Calcium in 1 Cup)
Every day, I eat a small mix of nuts I put together myself. It has different kinds, but always includes almonds. I usually just eat 2 or 3 almonds a day. They don’t have a strong taste, but they’re packed with good stuff for your body.
Even though I don’t eat a full cup (which gives 264mg of calcium), a few almonds still help. They also include magnesium, which is great for your bones. Magnesium helps your bones by moving calcium into them and keeping them strong from the inside. When you eat small amounts of calcium-rich foods throughout the day, it all adds up. That’s what helps you reach your daily goal.
Amaranth Leaves (275mg of Calcium in 1 Cup)
I only found out about amaranth leaves because of the food workshops I went to after my health problems. You might know them as red or green leaf salads. They’re a bit like kale or spinach, and they can be tricky to find. But when I do see them, I grab a bunch because they’re very easy to prepare. They just need a quick wash and they’re ready to toss into a salad, sandwich, or side dish.
They taste more like cabbage than spinach, mild and not too bitter, which is great if you’re not into strong-tasting greens. One cup gives you 275mg of calcium, plus vitamins A and C. Vitamin A helps your body build new bone cells, and vitamin C helps your body make collagen. Collagen is like the glue that holds your bones together. So, these leaves are small, but they help your body do a lot.
Tofu (350mg of Calcium in ½ Cup)
There are only two foods I just can’t get into since my health scare, edamame and tofu. I’ve tried, but they’re just not for me. That said, if you enjoy tofu, it has some quality health benefits, especially when it comes to calcium.
The numbers above are based on tofu made with calcium sulfate (check the label). Just half a cup can give you 350mg of calcium. That’s a big boost. This kind of tofu is made using calcium salts, which help set it during the process.
So if tofu’s your thing, and you can find the right kind, it’s one of the best dairy-free ways to get your calcium in.
Sesame Seeds (201mg of Calcium in 1 Tbsp) and Chia Seeds (179mg of Calcium in 2 Tbsp)
As I mentioned earlier, I have a small bowl of nuts every day. What I didn’t say is that I also toss in a handful of seeds. Sesame and pumpkin seeds are always in there. But after looking into calcium-rich foods, I started adding chia seeds too, just a tablespoon’s worth.
Nuts and seeds are full of health benefits. And when it comes to calcium, they deliver. Just one tablespoon of sesame seeds gives you 201mg of calcium. Two tablespoons of chia seeds give you 179mg. That’s almost a third of what your body needs in a whole day.
Sesame seeds also have zinc and copper, which help build strong bones. Chia seeds are also rich in boron, a mineral that helps your body use calcium better. So these tiny seeds do big work for your bones.