Calcium is an essential mineral for maintaining strong bones and teeth, as well as supporting various bodily functions like muscle contraction and nerve transmission. While dairy products like milk, yogurt and cheese are well-known sources of calcium, they’re not the only options. For those who are lactose intolerant, vegan or simply looking to diversify their diet, there are plenty of non-dairy foods that are rich in calcium. In this blog post, we’ll explore 10 non-dairy foods that are high in calcium, providing a delicious and nutritious way to support bone health.

1. Sardines: These tiny fish are not only packed with omega-3 fatty acids but also contain a significant amount of calcium. Canned sardines with bones are particularly rich in calcium, providing approximately 35% of the recommended daily intake per 3.75-ounce (106-gram) serving.
2. Tofu: Made from soybeans, tofu is a versatile and protein-rich food that can be incorporated into various dishes. It’s also an excellent source of calcium, especially when prepared with calcium sulfate. Half a cup of firm tofu contains about 20% of the recommended daily intake of calcium.
3. Almonds: Not just a tasty snack, almonds are also a good source of calcium. A quarter-cup of almonds provides approximately 8% of the recommended daily intake of calcium, making them a convenient option for boosting your calcium intake throughout the day.
4. Spinach: Leafy greens like spinach are not only rich in iron but also pack a calcium punch. One cup of cooked spinach contains about 25% of the recommended daily intake of calcium, along with other essential nutrients like vitamin K and magnesium.
5. Broccoli: This cruciferous vegetable is not only low in calories but also high in calcium. One cup of cooked broccoli provides approximately 6% of the recommended daily intake of calcium, making it a nutritious addition to any meal.
6. Fortified Plant Milks: Many non-dairy milk alternatives, such as almond milk, soy milk and oat milk, are fortified with calcium to provide similar levels to dairy milk. Check the labels to ensure that you’re choosing fortified varieties and enjoy them in cereals, smoothies or as a beverage on their own.
7. Chia Seeds: These tiny seeds are a nutritional powerhouse, boasting high levels of calcium, fiber and omega-3 fatty acids. Just two tablespoons of chia seeds contain about 18% of the recommended daily intake of calcium, making them an easy addition to yogurt, oatmeal or smoothies.
8. Figs: Dried figs are not only deliciously sweet but also contain a decent amount of calcium. Just half a cup of dried figs provides approximately 13% of the recommended daily intake of calcium, along with other beneficial nutrients like fiber and antioxidants.
9. White Beans: Legumes like white beans are not only rich in protein and fiber but also contain a good amount of calcium. One cup of cooked white beans provides about 13% of the recommended daily intake of calcium, making them a nutritious addition to soups, salads and stews.
10. Kale: Another leafy green powerhouse, kale is loaded with calcium, along with vitamins A, C, and K. One cup of cooked kale contains approximately 10% of the recommended daily intake of calcium, making it a versatile ingredient for salads, stir-fries and smoothies.

Incorporating these non-dairy foods high in calcium into your diet can help ensure that you’re meeting your daily calcium needs for strong and healthy bones. Whether you’re lactose intolerant, vegan or simply looking to diversify your diet, these nutrient-rich options provide delicious and nutritious ways to support bone health. Remember to pair calcium-rich foods with sources of vitamin D for optimal calcium absorption and enjoy a varied and balanced diet for overall health and well-being. **