Non-Dairy Sources of Calcium

Yes, it is true that dairy products such as milk, cheese, and yogurt are excellent sources of calcium. But contrary to popular belief, they are not the only excellent sources of calcium. There are plenty of calcium-rich substitutes to keep your bones strong and ready to take on the day.

According to the National Institutes of Health Office of dietary supplements, the average daily calcium intake should be around 1000-1200 mg. Of course, this can vary depending on the person so we highly recommend doing your own research!

Below, you will find 10 dairy-free sources of calcium that I have found to be great substitutes. My goal in this article is to not only provide calcium rich foods, but to add some variety to choose from.

If you have any recommendations, additions, etc. please feel free to comment! We’re all here to help each other with a similar goal in mind.

Calcium-Rich Foods

Almonds

One of my personal favorite snacks, just 1 cup contains about 385 mg of calcium. If you are watching your caloric intake, you may want to consider reducing the quantity. Although considered a healthy fat, 1 cup can contain over 800 calories. 

Silk Almond & Cashew Protein & Nutmilk

I figured since we’re already on the topic of almonds, I couldn’t resist adding this to the list. Not only does it taste great (especially the chocolate flavored), but a single 8oz glass carries 450 mg  of calcium and 10 grams of protein! 

Orange Juice (Calcium Fortified)

1 cup contains a whopping 349 mg of calcium, just over 25% of the recommended daily value.

Soy Milk (Calcium Fortified)

1 cup contains about as much calcium as a glass of regular milk at around 299 mg of calcium.

Tofu

Tofu is typically an excellent source of calcium, especially when made with calcium sulfate. ½ cup contains roughly 253 mg.

Chia Seeds

A single tablespoon contains 76 mg and can serve as a great addition to your dairy-free yogurt or ice cream!

Salmon

3 ounces of salmon (with bone) can contain up to 181 mg of calcium. When cooked, a lot of these “bones” become unnoticed which is a plus because like most people, I’m not a fan of eating bones! Looking for an excellent Salmon dinner with a 30 min. Prep time? Check out the lemon salmon with roasted broccoli and quinoa recipe. One of my personal favorites.

Kale

Freshly cooked, 1 cup of kale contains 94 mg of calcium. Not to mention all the antioxidants you consume in such a small amount of kale. View Kale Recipes.

Broccoli

Broccoli is a great complimentary side or addition to most meals. 1 cup of fresh broccoli has roughly 43 mg of calcium. View Broccoli Recipes.

Sweet Potato

Another complimentary side and great substitute for regular potatoes is of course the sweet potato. Great on its own and as an addition to a meal, a large sweet potato contains 68 mg of calcium. View Sweet Potato Recipes.

Summary

Dairy products are not the only good sources of calcium out there. In fact, there are plenty of competitive and even better options available that can be included in your diet throughout the day.