What Foods Have Calcium But Not Protein?

November 2, 2025 •

4 min read

According to Healthy Bones Australia, adults typically require between 1,000 to 1,300 mg of calcium daily, yet many people need to find sources that are low in protein. The good news is that numerous options exist for those seeking to build a diet around foods that have calcium but not protein, or at least have minimal protein content. This can be crucial for individuals with specific health conditions or dietary preferences.

Quick Summary

This guide provides an extensive list of foods that are high in calcium but contain low or no protein, including fortified options, vegetables, and fruits. It also details the best choices for those on restricted diets and offers tips for maximizing nutrient absorption.

Key Points

Fortified Foods are Key: Plant-based milks, orange juice, and cereals are reliable, low-protein sources of calcium when fortified.
Leafy Greens Offer Bioavailable Calcium: Vegetables like collard greens and kale provide significant calcium that is well-absorbed, unlike spinach which contains oxalates.
Certain Fruits are Good Sources: Dried figs and oranges contribute calcium to your diet without adding substantial protein.
Seeds and Tahini are Potent Additions: Sesame seeds and the paste made from them, tahini, are incredibly rich in calcium but should be consumed in moderation due to fat content.
Maximize Absorption with Vitamin D: Ensure adequate vitamin D intake, either through sunlight or fortified products, as it is crucial for your body to absorb calcium effectively.
Spread Intake Throughout the Day: The body absorbs calcium best in smaller amounts, so spread consumption across multiple meals and snacks.

Understanding the Calcium-Protein Balance

While many high-calcium foods like dairy and certain meats are also excellent sources of protein, this combination is not suitable for everyone. Certain health conditions, such as chronic kidney disease, may necessitate a low-protein diet to reduce the workload on the kidneys. For others, dietary choices like following a vegan diet may require seeking calcium from non-dairy, non-meat sources. Understanding which foods offer calcium without a significant protein contribution is key to maintaining proper bone health without compromising other nutritional goals.

Low-Protein, High-Calcium Food Groups

Navigating the grocery store for specific nutrient profiles can be challenging, but focusing on certain food categories simplifies the process. Here are some of the best food groups to explore for calcium without a high protein load.

Calcium-Fortified Foods

One of the most reliable ways to get calcium with minimal protein is through fortified products. Food manufacturers often add calcium to products that don't naturally contain much, if any.

Fortified Plant Milks: Many non-dairy milk alternatives, including almond, rice, and oat milk, are fortified with calcium to match or exceed the levels found in dairy milk. Always check the nutrition label for fortification. A single cup can provide a significant portion of your daily needs.
Calcium-Fortified Orange Juice: Certain brands of orange juice are enriched with calcium, offering a dairy-free and zero-protein beverage option. This is a great way to start the day, especially since citrus also contains vitamin C, which is beneficial for overall health.
Fortified Cereals: Many breakfast cereals, particularly whole-grain and high-fiber varieties, have added calcium. Checking the nutrition facts panel will reveal how much calcium is in a single serving.

Leafy Greens and Vegetables

Dark, leafy greens are a powerhouse of nutrients, and many provide a good dose of calcium with very little protein.

Collard Greens: These greens are one of the most calcium-rich vegetables available. A single cup of cooked collard greens contains a substantial amount of calcium.
Kale: Another superfood known for its high nutrient density, kale is a fantastic non-dairy, low-protein source of calcium. The calcium in kale is also very well absorbed by the body.
Bok Choy: This Chinese cabbage is not only versatile in cooking but also provides a healthy amount of calcium with negligible protein.
Broccoli: A well-known vegetable for its health benefits, broccoli contains a fair amount of calcium that is also highly bioavailable, meaning the body absorbs it efficiently.
Spinach (with caution): While spinach contains a high amount of calcium, it also has a high concentration of oxalates, which can inhibit calcium absorption. It's still a healthy food, but it shouldn't be your sole source of dietary calcium.

Fruits and Other Plant-Based Options

Several fruits and plant-based foods can contribute to your calcium intake while keeping protein low.

Figs: Dried figs are a sweet and healthy snack that is dense in calcium. Just two dried figs can provide a decent amount of calcium.
Oranges: This popular fruit contains a moderate amount of calcium, with one whole orange offering around 60mg.
Rhubarb: This unique plant is often used in desserts and contains a surprising amount of calcium.
Tahini: This paste made from sesame seeds is very high in calcium. A couple of tablespoons can significantly boost your intake. Tahini is higher in fat, so portion control is important.

Comparison Table: Calcium vs. Protein Content

To illustrate the difference, here is a comparison of selected foods, highlighting those with high calcium and low protein levels.


Food (Serving Size)	Calcium (mg)	Protein (g)	Notes
Fortified Orange Juice (1 cup)	~300	~1	Excellent low-protein source.
Cooked Collard Greens (1 cup)	~268	~5	A vegetable powerhouse.
Calcium-Set Tofu (1/2 cup)	~205	~10-15	A good source, but contains more protein.
Dried Figs (5 figs)	~75	~1	Sweet, high-fiber snack.
Almonds (1 oz)	~76	~6	Good source, but a moderate amount of protein.
Sardines (canned, with bones)	~325	~22	Very high in calcium, but also high in protein.
Cow's Milk (1 cup)	~300	~8	A classic source, but contains protein.

Maximizing Calcium Absorption

Simply consuming calcium isn't enough; maximizing absorption is crucial. Here are a few tips:

Ensure Sufficient Vitamin D: Vitamin D is essential for the body to absorb calcium. Exposure to sunlight is a primary source, and fatty fish (like salmon, though it contains protein) and fortified foods can also help.
Watch for Oxalates: As noted with spinach, oxalates can bind to calcium. Foods like kale and collard greens have much lower oxalate levels, making their calcium more available.
Portion Control: Spreading your calcium intake throughout the day in smaller portions is more effective than consuming a large amount at once, as the body can only absorb a limited amount at a time.

Who Benefits from Low-Protein Calcium Sources?

Individuals with Kidney Disease: Protein restriction is often necessary for people with kidney issues to manage waste buildup. Finding non-dairy, low-protein calcium sources is essential for maintaining bone density.
Those with Certain Genetic Disorders: Some metabolic conditions require careful management of protein intake. Calcium-rich vegetables and fortified products provide a safe alternative.
Vegans or those with Dairy Intolerance: While not needing to restrict protein, vegans or lactose-intolerant individuals must rely on plant-based and fortified options to meet their calcium needs. This list is particularly helpful for them.

Conclusion

For those who need to manage their protein intake while ensuring adequate calcium, a diverse range of options is available. Fortified plant-based milks and juices offer a reliable way to get a significant calcium boost with virtually no protein, while many leafy greens and fruits provide a solid contribution with minimal impact. By strategically incorporating these foods and paying attention to absorption factors like Vitamin D, it is entirely possible to maintain excellent bone health and meet specialized dietary requirements simultaneously. Consulting a healthcare professional or registered dietitian can provide personalized guidance for your specific needs, but this list provides a strong foundation for your low-protein, high-calcium diet plan. More information on calcium and its role in health can be found on the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

Yes, it is entirely possible to meet your daily calcium requirements from non-dairy and non-meat sources. Fortified plant milks, leafy greens like kale, and certain fruits and seeds can provide ample calcium for those on vegan or dairy-free diets.

Excellent examples include cooked kale, collard greens, bok choy, and broccoli. While spinach contains calcium, its high oxalate content can inhibit absorption, so it is not the most reliable source.

Yes, dried figs and oranges are good fruit sources of calcium. Other options include rhubarb and currants. Fresh fruits are generally low in protein and can contribute to your daily calcium intake.

Yes, many fortified foods are formulated to provide an equivalent or greater amount of calcium per serving compared to cow's milk. Always check the nutrition label to confirm the specific calcium content of the brand you purchase.

Individuals with certain health conditions, like chronic kidney disease, may need to limit protein intake. Also, those following a vegan diet or who are lactose intolerant need non-dairy calcium sources. These low-protein sources allow them to meet their calcium needs without conflicting with their dietary restrictions.

To improve calcium absorption, ensure you are getting enough Vitamin D, which can be obtained through sunlight exposure or fortified foods. Also, consume calcium in smaller, spread-out servings throughout the day rather than one large dose.

Some seeds, like sesame and chia seeds, are very high in calcium. While nuts like almonds also contain calcium, they are more moderate in protein compared to legumes. For minimizing protein, focus on seeds and fortified products.