Calcium-Rich Foods That Are Not Dairy: Best Sources and How Much You Need

01Need

How much calcium do you need?

• UK: 700 mg a day for adults.
• US: 1,000 mg a day for adults aged 19–50, and 1,200 mg for women over 50 and men over 70.
• Teenagers, pregnant and breastfeeding women and people with osteoporosis may need more.
• The NHS notes that most people can get enough calcium from a varied diet.
• Absorption depends on vitamin D and on what else is in the meal.

02Foods

Best non-dairy sources (approximate calcium per portion)

• Calcium-set tofu (100 g): about 200–350 mg, varies by brand.
• Fortified soy or oat drink (250 ml): about 300 mg.
• Tinned sardines with bones (100 g): about 350–400 mg.
• Tinned salmon with bones (100 g): about 200 mg.
• Chia seeds (2 tablespoons): about 150 mg.
• Kale, cooked (100 g): about 150 mg, well absorbed.
• Bok choy, cooked (100 g): about 90–100 mg, well absorbed.
• Tahini (1 tablespoon): about 60–130 mg.
• Almonds (30 g): about 75 mg.
• White beans, cooked (100 g): about 70–90 mg.
• Dried figs (40 g): about 65 mg.
• Orange (1 medium): about 50 mg.
• Fortified bread, cereals and orange juice: varies; check labels.

03Absorb

Absorption: not all calcium is equal

Some plant foods contain compounds that bind calcium. Spinach, rhubarb and beet greens are high in oxalate, so very little of their calcium is absorbed. Phytates in beans, seeds and wholegrains reduce absorption to a lesser degree. A review of calcium in vegetarian diets found that calcium from low-oxalate greens such as kale, bok choy and broccoli is absorbed at least as well as calcium from milk, but you need to eat larger amounts to get the same total. Calcium-set tofu and fortified drinks are usually well absorbed.

04Tips

Tips to get more calcium

• Choose plant drinks and yoghurts labelled “fortified with calcium”.
• Shake fortified drinks well before pouring.
• Look for tofu made with calcium sulphate or calcium chloride.
• Add seeds, tahini or almonds to meals and snacks.
• Eat tinned fish with soft bones on toast or in salads.
• Include green vegetables such as kale, bok choy and broccoli daily.
• Spread calcium across the day; the body absorbs smaller amounts better.

05D

Vitamin D and calcium

Vitamin D helps the body absorb calcium from the gut. Without enough vitamin D, even a high-calcium diet may not protect bones. In the UK and similar latitudes, a daily 10 microgram vitamin D supplement is advised in autumn and winter for most people. Signs of low vitamin D are covered in vitamin D deficiency symptoms.

06Day

A sample dairy-free high-calcium day

• Breakfast: fortified cereal with fortified soy drink and sliced figs (about 450 mg).
• Lunch: sardines on wholegrain toast with a kale salad (about 450 mg).
• Snack: a handful of almonds and an orange (about 125 mg).
• Dinner: tofu and bok choy stir-fry with sesame seeds and rice (about 350 mg).
• Total: well above 700 mg.

07Vegan

Calcium on a vegan diet

Vegans can meet calcium needs with planning. The most reliable sources are calcium-set tofu and fortified plant drinks and yoghurts, supplemented with greens, seeds, nuts and beans. Organic plant drinks are often not fortified, so check labels. Iron and protein planning are covered in iron-rich foods for vegetarians.

08Supplements

Do you need a calcium supplement?

Most people can get enough calcium from food. Supplements may be recommended for people with osteoporosis, low dietary intake or certain medical conditions, often combined with vitamin D. The NHS advises that taking 1,500 mg or less of calcium supplements a day is unlikely to cause harm, but high doses can cause stomach pain and diarrhoea. Calcium supplements can reduce absorption of iron and some medicines, so take them at different times.

09Lactose

If you are lactose intolerant

Many people with lactose intolerance can still eat hard cheese, which is very low in lactose, and lactose-free milk, which contains the same calcium as regular milk. Combining these with non-dairy sources makes it easier to meet your needs. See lactose intolerance diet.

10Bones

Beyond calcium: other ways to protect bones

• Do weight-bearing exercise, such as walking, dancing or running.
• Include strength training at least twice a week.
• Eat enough protein and vitamin K from green vegetables.
• Avoid smoking and limit alcohol.
• Keep a healthy body weight; being underweight increases fracture risk.
• Ask about a bone density scan if you have risk factors such as early menopause or long-term steroid use.

11Children

Calcium for dairy-free children

Children and teenagers need calcium to build strong bones, with peak bone mass reached in early adulthood. Dairy-free children can use fortified plant drinks suitable for their age (rice drinks are not recommended for children under five), calcium-set tofu, fortified cereals and other sources. Babies and young children with cow’s milk allergy may need special formulas; ask a doctor or dietitian.

12Summary

Key points to remember

• Calcium-set tofu, fortified plant drinks and tinned fish are top non-dairy sources.
• Low-oxalate greens are well absorbed; spinach is not a good source.
• Vitamin D is essential for calcium absorption.
• Most people can meet their needs without supplements.