What foods have calcium other than milk?

December 26, 2025 •

4 min read

According to the National Institutes of Health, a significant portion of the adult population does not consume enough calcium from food sources, highlighting the need for alternative options to dairy. Fortunately, a diverse range of non-dairy and fortified foods can help meet daily calcium requirements for bone health and beyond.

Quick Summary

This article outlines a variety of powerful non-dairy and fortified food sources of calcium, from leafy greens and legumes to seafood and seeds. It details how to optimize calcium absorption from these alternatives and provides practical tips for incorporating them into a balanced diet to support overall health.

Key Points

Tofu and Fortified Milks: Firm tofu (calcium-set) and fortified plant-based milks like almond or soy are among the most calcium-dense non-dairy sources.
Canned Fish with Bones: Canned sardines and salmon, where the bones are soft and edible, provide a concentrated source of calcium and vitamin D.
Strategic Leafy Greens: Focus on greens with high absorption, such as collard greens, kale, and bok choy, and avoid relying on high-oxalate spinach for calcium intake.
Seeds and Nuts: Chia seeds, sesame seeds (tahini), and almonds are excellent, easy-to-add sources of calcium for snacks or meal toppings.
Boost Absorption: Pair calcium intake with sufficient vitamin D from sunlight, fatty fish, or fortified foods to maximize mineral absorption.
Spread Out Intake: Consume calcium in smaller amounts throughout the day for better absorption rather than in a single large serving.
Legumes: Beans like navy, white, and edamame provide good amounts of calcium and can be incorporated into many dishes.

Excellent Plant-Based Calcium Sources

Many plant-based foods are excellent sources of calcium, particularly leafy greens and legumes. However, some plants contain oxalates, which can inhibit calcium absorption, so choosing the right ones is key for maximum benefit.

Leafy Greens

Not all leafy greens are created equal when it comes to calcium bioavailability. While spinach has calcium, it is also high in oxalates, which bind to calcium and limit absorption. Better choices include:

Collard Greens: One cup, cooked, can provide a substantial amount of calcium.
Kale: This popular green is a good source, with one cooked cup offering a notable quantity.
Bok Choy: A half-cup of cooked bok choy offers a solid calcium boost.

Legumes

Legumes are not only rich in protein and fiber but also contain significant calcium. Good options include:

Soybeans and Tofu: Firm tofu set with calcium sulfate is one of the most potent non-dairy calcium sources. A cup of cooked soybeans is also a good source.
White Beans and Navy Beans: These beans are great for soups, stews, and salads, with a half-cup providing a decent amount.

Nuts and Seeds

Small but mighty, nuts and seeds can add a powerful punch of calcium to any meal.

Sesame Seeds and Tahini: A tablespoon of these tiny seeds or the paste made from them is rich in calcium.
Almonds: Just a quarter-cup of almonds contributes a healthy dose of calcium.
Chia Seeds: One ounce of these seeds is a surprisingly excellent source.

Unconventional High-Calcium Options

Beyond the more common plant-based choices, some other foods and fortified products can help boost your calcium intake significantly.

Canned Fish

Canned fish where the bones are edible provides an exceptional amount of calcium. The canning process softens the bones, making them easy to chew and digest, while also delivering beneficial vitamin D for absorption.

Sardines with Bones: Canned sardines are particularly rich, offering more calcium per serving than many other foods.
Canned Salmon with Bones: Another great option, offering both calcium and vitamin D.

Fortified Foods and Beverages

Many food manufacturers add calcium to their products, making them a convenient way to increase intake.

Fortified Plant-Based Milks: Soy, almond, and oat milks are often fortified to match or even exceed the calcium content of cow's milk.
Fortified Juices and Cereals: Many orange juices and breakfast cereals have calcium added during processing.
Bread and Grains: In some regions, bread flour is fortified with calcium by law, while certain ancient grains like amaranth and teff also contain good amounts.

Other Sources

Blackstrap Molasses: This sweet byproduct of sugar cane processing is surprisingly rich in calcium.
Dried Figs: A few dried figs can be a sweet and calcium-rich snack.

Comparison of Calcium Sources (per serving)

To help visualize the calcium content, here is a comparison table of different non-dairy foods based on typical serving sizes.


Food	Serving Size	Approximate Calcium (mg)
Firm Tofu (Calcium-set)	1/4 block	553
Fortified Almond Milk	1 cup	482
Canned Sardines with Bones	3 oz	325
Collard Greens (Cooked)	1 cup	324
Fortified Orange Juice	1 cup	349
Blackstrap Molasses	1 tbsp	100
Chia Seeds	1 oz	179
Almonds	1/4 cup	97
Kale (Cooked)	1/2 cup	49

Optimizing Non-Dairy Calcium Absorption

Simply consuming calcium-rich foods isn't always enough; maximizing absorption is crucial. Several factors can influence how well your body utilizes calcium from different sources:

Pair with Vitamin D: Vitamin D is essential for the body to absorb calcium properly. Exposure to sunlight is a primary source, but dietary sources include fatty fish (like canned salmon) and fortified foods.
Avoid Oxalates at the Same Time: High-oxalate foods like spinach and rhubarb can inhibit calcium absorption. While these foods are still healthy, try not to rely on them solely for calcium and don't consume them simultaneously with other high-calcium meals.
Spread Out Intake: The body absorbs smaller amounts of calcium more efficiently throughout the day. Instead of a single large dose, try to incorporate calcium sources into several meals or snacks.
Limit Sodium and Caffeine: High intake of sodium and excessive caffeine can cause the body to excrete more calcium.

Conclusion: Diversify Your Calcium Intake

Meeting daily calcium requirements is entirely possible without dairy products. By incorporating a diverse array of foods such as leafy greens, legumes, canned fish with bones, and fortified beverages, individuals can ensure they are getting this essential nutrient. Focusing on foods that promote good absorption and balancing your diet with other supporting nutrients like vitamin D will help build and maintain strong bones and support overall health. Whether due to lactose intolerance, veganism, or personal preference, the alternatives are plentiful and delicious.

Authoritative Outbound Link

For further reading on the essential role of calcium and vitamin D in bone health, see the National Osteoporosis Foundation's guide: A Guide to Calcium-Rich Foods.

Frequently Asked Questions

The best vegetable sources of calcium are leafy greens with low oxalate levels, such as collard greens, kale, and bok choy. While spinach contains calcium, its high oxalate content significantly reduces how much your body can absorb.

Yes, it is possible to get enough calcium on a vegan diet by focusing on calcium-fortified foods and a variety of naturally calcium-rich plant-based options, including firm tofu, leafy greens, and sesame seeds. Paying attention to absorption factors and potentially using supplements if needed is also important.

Supplements may not be necessary if you consciously include sufficient calcium from non-dairy foods. Food is generally the preferred source, but if dietary intake is consistently low, a healthcare provider might recommend a supplement to meet daily requirements.

Vitamin D is crucial for helping your body absorb calcium, regardless of its source. Pairing non-dairy calcium sources with vitamin D from sunlight, fortified foods, or supplements is essential for effective calcium utilization.

Calcium-fortified soy milk, almond milk, and oat milk are all excellent options, with many brands providing an equivalent or greater amount of calcium per serving compared to cow's milk. Always check the nutrition label for the exact amount.

Yes, canned fish where the bones are eaten, such as sardines and salmon, is an exceptional source of calcium. The canning process makes the bones soft and digestible, providing a concentrated amount of the mineral.

While most beans and legumes contain some calcium, the amount varies significantly. White beans and navy beans tend to have higher concentrations than lentils or chickpeas, though all are healthy additions to a balanced diet.