How to Get Calcium if You Don't Like Milk?

December 13, 2025 •

3 min read

According to the NIH, only one in ten adults meet the recommended daily intake of calcium. If you dislike or are unable to consume milk, meeting this requirement may seem challenging, but it is entirely possible to get calcium from a wide range of alternative sources.

Quick Summary

Explore numerous non-dairy food sources and fortified products rich in calcium for strong bones and overall health. Information covers plant-based foods, canned fish, and supplements, explaining how to maximize absorption and intake.

Key Points

Embrace Greens: Dark leafy greens like collard greens and kale are potent, highly-absorbable, non-dairy sources of calcium.
Choose Fortified Options: Many plant-based milks, orange juices, and cereals are fortified with calcium to ensure you meet daily needs without milk.
Try Canned Fish: Canned sardines and salmon, eaten with their soft bones, are unexpectedly rich sources of calcium and other nutrients.
Maximize Absorption: Combining calcium intake with sufficient vitamin D (from sun or supplements) is key for optimal absorption, and spreading intake throughout the day is more effective.
Consider Supplements Carefully: If diet is insufficient, discuss supplement options with a healthcare provider, focusing on brands with calcium citrate for better absorption, particularly on an empty stomach.
Variety is Key: A diverse diet incorporating various nuts, seeds, and legumes can provide a steady and healthy supply of calcium.
Be Mindful of Inhibitors: Avoid excessive salt and caffeine, and note that oxalates in spinach can reduce calcium absorption from that specific green.

Why is Calcium Important for Your Health?

Calcium is the most abundant mineral in the human body, with 99% stored in our bones and teeth. The remaining 1% plays crucial roles in nerve function, muscle contractions, and blood clotting. A lifelong intake of sufficient calcium is essential for preventing osteoporosis, a condition characterized by weak, brittle bones that are prone to fractures. The recommended daily intake varies by age and sex, typically ranging from 1,000 to 1,300 mg per day for most adults.

The Best Non-Dairy Food Sources of Calcium

Thankfully, you don't need milk to meet your daily calcium needs. Many delicious foods are excellent sources, whether you prefer plant-based options or other alternatives.

Plant-Based Powerhouses

Leafy Greens: Dark, leafy greens like collard greens and kale offer highly absorbable calcium. Just one cup of cooked collard greens can provide over 300 mg of calcium. However, be mindful that spinach contains oxalates, which can hinder calcium absorption, so while it has calcium, it's not the best primary source.
Fortified Plant Milks: Soy, almond, and oat milks are often fortified with calcium to match or even exceed the amount found in cow's milk. Always shake the carton well, as calcium can settle at the bottom.
Calcium-Set Tofu: Tofu made with calcium sulfate is a fantastic source of calcium, with a half-cup serving providing a significant portion of your daily needs. Check the label to ensure it's been set with calcium.
Seeds: Tiny but mighty, sesame and chia seeds pack a powerful calcium punch. A quarter-cup of sesame seeds contains over 350 mg of calcium, and chia seeds also provide a significant amount.
Beans and Legumes: White beans, navy beans, and edamame are good sources of calcium, along with providing fiber and protein.
Figs: This sweet, dried fruit is a great snack that also contributes to your daily calcium intake.

Other Excellent Alternatives

Canned Fish with Bones: Canned sardines and salmon, including the soft, edible bones, are a rich and easily absorbed source of calcium. Three ounces of canned salmon with bones can provide over 180 mg of calcium.
Fortified Orange Juice: Some brands of orange juice are fortified with calcium and vitamin D, making for a convenient morning calcium boost.
Almonds: A handful of almonds is a nutritious snack that adds calcium to your diet.

Comparison of Calcium Sources


Food Source	Typical Serving Size	Approx. Calcium (mg)	Best Absorption Tip
Fortified Soy/Almond Milk	1 cup	300-500	Shake well before pouring.
Canned Sardines w/ Bones	3.75 oz can	351	Consume the soft bones.
Calcium-Set Tofu	1/2 cup	861	Use in stir-fries or soups.
Cooked Collard Greens	1 cup	402	Cook with minimal water.
Dried Figs	5 medium	90	Pair with other nutrient-rich foods.
Sesame Seeds	1/4 cup	351	Use as a garnish or in tahini.

Factors Influencing Calcium Absorption

For strong bones, it's not just about how much calcium you consume, but also how much your body can absorb. Vitamin D is essential for this process, so ensure adequate sun exposure or consume fortified foods like fatty fish and cereals. Spreading your calcium intake throughout the day is more effective than consuming it all at once. Certain foods and lifestyle choices can inhibit absorption, such as excessive salt, caffeine, and certain fibers.

When to Consider Calcium Supplements

While a food-first approach is ideal, supplements can be beneficial if your dietary intake is consistently low. It's crucial to consult a healthcare professional before starting supplements to determine the right type and dosage for your needs. Excessive supplementation can lead to health issues, so it is important not to overdo it. Calcium carbonate is best taken with food, while calcium citrate can be taken at any time. The Mayo Clinic offers an excellent guide on choosing the right supplement and achieving the right balance of calcium: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097.

Conclusion: Meeting Your Calcium Needs Without Milk

Getting enough calcium is vital for maintaining strong, healthy bones, regardless of whether you enjoy milk. By incorporating a variety of non-dairy options, including leafy greens, fortified plant milks and juices, calcium-set tofu, and canned fish, you can easily meet your daily requirements. A well-planned diet, combined with adequate vitamin D and an understanding of factors affecting absorption, ensures that you can support your skeletal health for a lifetime without ever needing a glass of milk.

Frequently Asked Questions

Fortified soy milk and almond milk often contain calcium levels comparable to or higher than cow's milk. Always check the nutrition label, as the amount can vary by brand, and remember to shake the container well before use as the calcium can settle.

While many leafy green vegetables like kale and collard greens are great sources of calcium, some contain oxalates (like spinach) that inhibit absorption. Relying solely on vegetables might not be enough, so it's best to include a variety of other non-dairy and fortified sources.

Not necessarily. If you can consistently meet your daily requirements through food sources like fortified products, canned fish, and leafy greens, a supplement may not be needed. Consult a healthcare provider to assess your specific needs.

Calcium carbonate is widely available and should be taken with food for optimal absorption. Calcium citrate can be taken with or without food and is a good option for those with low stomach acid.

Cooking methods like steaming or sautéing with minimal water are best for preserving calcium content in vegetables. Boiling vegetables can cause calcium to leach into the water, and if you discard the water, you lose the calcium.

Fortified foods like juices and cereals can be excellent sources, especially for those with dietary restrictions. However, natural sources like greens and nuts also provide additional vitamins and minerals. A combination of both is often a good strategy.

For most adults aged 19–50, the Recommended Dietary Allowance (RDA) is 1,000 mg per day. This increases to 1,200 mg for women over 50 and men over 70, due to age-related bone density changes.