How do you get calcium if you cut out dairy?

October 28, 2025 •

3 min read

According to the National Institutes of Health, adults generally need 1,000 to 1,200 mg of calcium daily, and a dairy-free diet can make this a challenge. Learning how to get calcium if you cut out dairy is crucial for bone health, and fortunately, there is a wealth of delicious and effective alternatives available.

Quick Summary

This guide covers excellent non-dairy sources of calcium, including plant-based foods, fortified products, and supplements, along with tips for enhancing absorption and supporting overall bone health.

Key Points

Low-Oxalate Greens: Focus on vegetables like kale, bok choy, and collard greens for highly absorbable calcium, avoiding high-oxalate spinach as a primary source.
Fortified Foods are Key: Utilize fortified plant-based milks, orange juice, and cereals to easily meet daily calcium needs.
Look for Calcium-Set Tofu: Always check the label for calcium sulfate, which indicates a high-calcium tofu product.
Don't Forget Seeds and Nuts: Incorporate almonds, chia seeds, and sesame seeds into your diet for convenient calcium boosts.
Ensure Adequate Vitamin D: Vitamin D is crucial for calcium absorption, so combine calcium-rich foods with sunlight or supplements.
Choose the Right Supplement: If needed, opt for a dairy-free calcium supplement like calcium citrate, which offers superior absorption.

Plant-Based Powerhouses: The Best Natural Sources of Calcium

While dairy products are a common source of calcium, numerous plant-based foods offer impressive amounts of this essential mineral. Integrating a variety of these into your daily meals can easily help you meet your nutritional needs.

Leafy Green Vegetables

Not all leafy greens are created equal when it comes to calcium, as some contain oxalates that can hinder absorption. Focusing on low-oxalate greens is key. Excellent options include kale, collard greens, bok choy, and broccoli, where the calcium is highly bioavailable. A single cup of cooked collard greens can provide over 260 mg of calcium, and kale is another top contender.

Nuts and Seeds

Small but mighty, nuts and seeds are a great way to boost your calcium intake. Almonds are a well-known source, with a handful containing a solid dose. Sesame seeds and tahini (a sesame seed paste) are also exceptionally rich in calcium. Chia seeds are another powerful option, delivering a significant amount of calcium, omega-3 fatty acids, and fiber in just a small serving.

Legumes and Beans

Beans and lentils are a fantastic addition to any dairy-free diet. Varieties such as white beans, black beans, and chickpeas contain noteworthy amounts of calcium. For example, one can of white beans can provide over 190 mg of calcium.

Fortified Foods and Beverages: Easy Ways to Increase Intake

Beyond whole foods, many products are fortified with calcium, providing a convenient and accessible way to supplement your intake.

Fortified Plant-Based Milks: Soy, almond, oat, and rice milks are often fortified to contain calcium levels comparable to cow's milk. Always check the label, as fortification levels can vary between brands.
Calcium-Set Tofu: Tofu made with calcium sulfate as a coagulant is a superb source of calcium. Look for "calcium sulfate" in the ingredients list to confirm. A half-cup serving can offer a substantial portion of your daily requirement.
Fortified Orange Juice: Some orange juices are fortified with calcium, providing an easy morning boost.
Fortified Cereals and Breads: Many breakfast cereals and breads made with fortified flour also contribute to your daily calcium intake.

Comparison Table: Non-Dairy Calcium Sources


Food Source	Serving Size	Approximate Calcium (mg)	Bioavailability Consideration
Tofu (calcium-set)	1/2 cup	400+	Excellent (comparable to milk)
Fortified Plant Milk	1 cup	240-300	Good
Canned Salmon with bones	3 oz	180+	Excellent
Cooked Collard Greens	1 cup	260+	Excellent (low oxalate)
Almonds	1/4 cup	97	Moderate
Chia Seeds	2 tbsp	179	Moderate
White Beans	1 cup	191	Moderate
Cooked Spinach	1 cup	29	Poor (high oxalate)

The Role of Vitamin D and Other Factors in Absorption

Getting enough calcium is only part of the equation; your body also needs adequate vitamin D to absorb it effectively. Vitamin D can be obtained from sunlight exposure, some foods (like fatty fish and fortified products), or supplements. Other factors can influence absorption:

Magnesium: This mineral helps regulate calcium in the body and can be found in many calcium-rich foods.
High Oxalate Foods: As noted, foods like spinach, rhubarb, and Swiss chard, while containing calcium, also have high oxalate levels that inhibit absorption. Cooking these can reduce oxalates, but it's best not to rely on them as primary calcium sources.
Excess Sodium: High sodium intake can increase calcium excretion, leading to lower levels in the body.
Supplements: If dietary sources are insufficient, a dairy-free calcium supplement can bridge the gap. Calcium citrate is a good option as it is well-absorbed, even when not taken with food.

Incorporating Non-Dairy Calcium into Your Diet

Building a calcium-rich, dairy-free diet is about strategic meal planning. Here are some ideas:

Breakfast: Start your day with fortified oat milk on your cereal or a smoothie made with fortified soy milk and chia seeds.
Lunch: Add white beans to a large salad with kale and a tahini-based dressing.
Dinner: Prepare a stir-fry with calcium-set tofu and bok choy.
Snacks: Munch on a handful of almonds or dried figs.

Conclusion

Navigating a dairy-free lifestyle doesn't mean compromising on calcium. By focusing on a diverse range of non-dairy sources like low-oxalate leafy greens, fortified plant milks, and calcium-set tofu, and ensuring sufficient vitamin D intake, you can maintain optimal bone health. Strategic meal planning and supplement use, when necessary, provide a robust strategy for anyone seeking to how do you get calcium if you cut out dairy.

Frequently Asked Questions

Calcium-set tofu and low-oxalate leafy greens like collard greens and kale are among the best plant-based sources of highly absorbable calcium.

Yes, fortified foods such as plant-based milks, orange juice, and cereals are excellent and convenient ways to increase your calcium intake, often containing amounts comparable to dairy.

While spinach contains a lot of calcium, it also has high levels of oxalates, which bind to the calcium and prevent the body from absorbing most of it. It is not considered a reliable source of bioavailable calcium.

Not necessarily. Many people can meet their calcium needs through a varied diet of non-dairy foods. However, supplements can be useful if dietary intake is insufficient. Consult a healthcare professional to determine if a supplement is right for you.

Vitamin D is essential for the body to properly absorb calcium from food. Without enough vitamin D, your body cannot efficiently utilize the calcium you consume.

Lesser-known sources include sesame seeds (and tahini), figs, white beans, and canned fish like sardines or salmon (with the edible bones).

Yes, high salt intake can cause your kidneys to excrete more calcium through urine, negatively impacting your body's calcium balance.