10 Best Sources of Calcium That Are Dairy-Free

10 Best Sources of Calcium That Are Dairy-Free

Non dairy calcium rich foods

When it comes to our daily calcium intake, dairy foods always get the upper hand. Calcium is one of the most essential nutrients required by the human body to build healthy bones and teeth and to keep the muscles, cells, and nerves functioning properly. According to National Institutes of Health, the recommended dietary allowance of calcium for adults is about 1,000 milligrams a day. While dairy products are the richest sources of calcium, if you're vegan, lactose intolerant, or don't fancy the flavour of dairy products, you can still make up for your daily calcium requirements with these dairy free calcium foods that are also highly rich sources of calcium:


Kale is one of the healthiest non dairy calcium rich foods out there. It is extremely low in calories and contains only 30 calories per serving, while offering high doses of vitamins C, A and K. One cup of chopped kale contains approximately 100 mg of calcium that accounts for 10% of your RDA of calcium.


Broccoli is a source of Calcium

Did you know that broccoli, apart from being a good calcium source is also a powerhouse of other essential nutrients like vitamin K, C, A, E, and B6, iron, fiber, phosphorus, potassium, etc? Studies report that this healthful veggie can help lower the risk of cancers of the colon and bladder. One cup of broccoli contains 42.8 mg of calcium.

White Beans

What’s better than food that’s not only healthy but also extremely versatile and delicious? That’s exactly what white beans are, and much more! Add them to your pastas or hummus and enjoy a dish rich in protein, fiber, iron, potassium, calcium and resistant starch - healthy carbs that pump up metabolism and keep you trim. Half cup of cooked white beans contains 63 mg of calcium.


Figs is a source of Calcium

Dried figs can work as wonderfully as non dairy calcium foods as they can as healthy alternatives to desserts. Figs are packed with fiber, potassium and magnesium. While fiber helps regulate bowel movements, potassium is essential for the transmission of nerve signals, muscle contractions, fluid balance, and many other chemical reactions. Magnesium too, aids muscle function, ensures steadiness of heart rhythm and the strengthening of bones. Just half a cup of dried figs contain 121 mg of calcium.

Bok Choy:

Bok Choy is a source of Calcium

A Chinese delicacy, bok choy is extremely low in calories, but that doesn’t make it short of nutrients. Apart from being one of the best sources of calcium, bok choy also contains generous doses of vitamins A and vitamin C, and potassium. One up of shredded bok choy contains 74 mg of calcium.

Black Eyed Peas:

Apart from being a world-famous band, black eyed peas are also a world-famous food known for its copious health-boosting properties. They are rich in calcium, vitamins A, B6 and C, folate, potassium, magnesium and more! One cup of black eyed peas contain as high as 182.7 mg of calcium.


Almonds is a source of Calcium

You must have heard many health mavens harp about the fact that almonds make the perfect snacks. Here’s adding another feather to its cap. In addition to being rich in healthy fats, protein, vitamin E and potassium, these brain-boosting foods are also packed with calcium. One ounce of almonds contains 75 mg of calcium.

Turnip Greens:

This veggie is amongst of the richest sources of calcium in non dairy foods and is additionally packed with antioxidants and folate. One cup cooked turnip greens contain 197 mg of calcium.


Another one of the dairy free calcium foods that have remarkable health promoting benefits are oranges. While its high vitamin C content makes it one of the best immune-boosting foods out there, little does it get credit for its high calcium content. One medium sized orange contains 65 mg of calcium.

Canned Salmon:

If you’re a lover of sea food, you’d be pleased to know that canned salmon, when eaten along with its bones is also one of the best non dairy calcium foods. Canning makes the bones soft so you can easily mash them along with the fish and enjoy the benefits of its high calcium and omega 3 content. Half a can of salmon when had along with its bones will provide you 232 mg of calcium.

Calcium deficiencies are highly common amongst young children and women, and it is, therefore, important to enjoy a diet rich in this essential nutrient lest you can become susceptible to diseases such as osteoporosis, osteopenia and hypocalcemia. If you are an osteoporosis patient who needs assistance with the condition or if you would like to know more about this health problem, Sehat has highly qualified osteoporosis specialists in Delhi to help you.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad