What drinks have high calcium for better bone health?

January 8, 2026 •

4 min read

According to the National Institutes of Health, adults need about 1,000 to 1,200 mg of calcium daily, and many people fall short of this target. While dairy is a known source, there are many excellent fortified and naturally calcium-rich options available, so you can choose what drinks have high calcium to suit your lifestyle and dietary needs.

Quick Summary

A guide to beverages packed with calcium, including fortified plant-based milks like oat and soy, nutrient-dense yogurt drinks, and even bone broth. The article details the calcium content and absorption factors for each drink, providing a complete overview for optimizing your bone health through fluid intake.

Key Points

Variety of Sources: High-calcium drinks include dairy milk, fortified plant-based milks (soy, almond, oat), fortified juices, and yogurt drinks.
Non-Dairy Options Can be Higher: Fortified plant-based milks like oat milk can contain more calcium per cup than traditional cow's milk.
Smoothies are Customizable: Homemade smoothies using ingredients like figs, chia seeds, and sesame seeds can create very high-calcium beverages tailored to your taste.
Absorption Matters: For best results, pair calcium intake with Vitamin D and spread consumption throughout the day in smaller amounts.
Lifestyle Factors: Avoid excessive caffeine, salt, and carbonated beverages, as these can hinder calcium absorption.

Why Calcium is Crucial for Your Health

Calcium is a vital mineral that plays a central role in maintaining strong bones and teeth, but its importance extends far beyond that. It is also essential for proper muscle function, nerve transmission, and hormone secretion. Many people primarily associate calcium with dairy products, but there is a wide array of alternative beverages that can significantly contribute to your daily intake. This is particularly beneficial for those with lactose intolerance or those following a vegan diet.

Dairy and Fortified Plant-Based Milks

Both dairy milk and fortified plant-based alternatives are excellent choices for increasing your calcium consumption. Dairy milk is a natural source, while many non-dairy options have added calcium to match or even surpass the levels found in cow's milk.

Cow's Milk: A single cup of nonfat milk provides around 299 mg of calcium, making it a reliable staple.
Fortified Plant-Based Milks: Options like soy, almond, and oat milk are heavily fortified with calcium. A single cup of fortified soy or almond milk can contain between 300 and 450 mg of calcium, often exceeding the content of cow's milk.
Fortified Juices: Calcium-fortified orange juice can also be a significant source. One cup can provide around 349 mg of calcium and the natural vitamin C can help with absorption.

Yogurt Drinks and Smoothies

For a thicker, creamier option, drinkable yogurts and smoothies are a fantastic way to consume calcium. They also offer the benefit of probiotics, which are good for gut health.

Drinkable Yogurt (Lassi): Plain, low-fat yogurt can be blended into a delicious drinkable yogurt, or lassi, with fruit. An 8-ounce serving of plain, low-fat yogurt contains 415 mg of calcium.
Smoothies with Chia and Figs: Blending a handful of dried figs and a tablespoon of chia seeds into a smoothie can add a significant calcium boost. Dried figs contain 162 mg per cup, while one ounce of chia seeds provides an impressive 179 mg.
Sesame and Cashew Shakes: For a nutty flavor, a homemade shake made with sesame seeds and cashews is a great choice. One cup of natural sesame seed milk can provide an exceptionally high amount of calcium.

Specialty and Herbal Beverages

Beyond standard milk and yogurt, other specialty drinks can also be surprisingly high in calcium or aid in its absorption.

Bone Broth: Bone broth, made from simmering animal bones, is rich in calcium, magnesium, and other minerals that support bone health. Adding a splash of vinegar during cooking helps extract these minerals from the bones.
Herbal Teas: While regular black tea can hinder absorption due to caffeine, herbal teas are generally caffeine-free and can be a warm, comforting beverage. Turmeric lattes made with fortified plant milk and black pepper (to enhance turmeric absorption) offer a cozy, calcium-rich drink option.

How to Maximize Calcium Absorption

It's not just about the quantity of calcium you consume, but also how well your body absorbs it. Several factors can influence this process:

Pair with Vitamin D: Calcium is most effectively absorbed when combined with Vitamin D. Many fortified milks and juices include this crucial vitamin.
Consume in Smaller Doses: For optimal absorption, it's best to consume calcium in amounts of 500-600 mg or less throughout the day rather than all at once.
Limit Inhibitors: Certain substances can interfere with calcium absorption. These include caffeine (in excess of 3 cups a day), salt, and carbonated soft drinks, which contain phosphoric acid.

Calcium-Rich Drink Comparison


Drink Type	Per Serving (1 cup)	Estimated Calcium Content (mg)	Best For	Considerations
Fortified Oat Milk	8 oz	~460 mg	All-around use, mild flavor	Shake well before serving
Fortified Almond Milk	8 oz	~450 mg	Smoothies, lattes, lighter taste	Lower protein than soy milk
Low-Fat Plain Yogurt	8 oz	~415 mg	Lassi, thick smoothies	High in probiotics, dairy-based
Fortified Orange Juice	8 oz	~349 mg	A morning beverage	Check label for fortification, high sugar content possible
Fortified Soy Milk	8 oz	~299-450 mg	All-around use, thickest plant milk	Higher protein than other plant milks
Cow's Milk (Nonfat)	8 oz	~299 mg	Traditional dairy option	Contains lactose and dairy protein

Conclusion: Making the Right Choice for Your Health

Whether you prefer dairy-based products, plant-based alternatives, or homemade concoctions, there are numerous delicious ways to boost your calcium intake through beverages. Fortified plant milks and yogurt drinks often top the list for their high calcium content, but specialty options like bone broth and fruit-and-seed smoothies also offer substantial benefits. By being mindful of your choices and considering factors like vitamin D and intake frequency, you can effectively use drinks to support strong bones and overall well-being. Always read nutrition labels to confirm fortification and remember that a balanced approach, incorporating various sources, is often best.

Remember to consult with a healthcare professional or a registered dietitian if you have concerns about your calcium intake or bone health.

Frequently Asked Questions

If you are lactose intolerant, fortified plant-based milks like oat milk, soy milk, and almond milk are excellent choices. Many of these contain a higher calcium content per serving than regular dairy milk.

Yes, fortified orange juice can be a good source of calcium, with one cup providing a substantial amount. The Vitamin C in orange juice also helps with calcium absorption.

The body can only absorb about 500-600 mg of calcium at a time. It is therefore more effective to consume calcium-rich drinks in smaller amounts throughout the day rather than all at once.

Yes, smoothies can be a powerful source of calcium. By adding ingredients like yogurt, fortified milk, chia seeds, and figs, you can create a custom drink with a high calcium content.

According to the National Osteoporosis Foundation, drinking more than three cups of caffeinated coffee or tea a day may decrease calcium absorption and contribute to bone loss.

Most of these beverages are safe for children and teens, but portion sizes and sugar content should be monitored, especially for younger kids. For example, smoothies and fortified juices are great, family-friendly options.

You should limit excessive consumption of carbonated soft drinks, as they can interfere with calcium and magnesium absorption. High-caffeine intake and excessive salt can also be detrimental.