What is another good source of calcium besides milk?

November 13, 2025 •

5 min read

According to the National Institutes of Health, over half of all Australians aged two years and over consume inadequate levels of calcium from food sources, highlighting the need for dietary alternatives. For those avoiding dairy, the good news is that there are many excellent non-dairy options; but what is another good source of calcium besides milk?

Quick Summary

Beyond dairy, many foods are rich in calcium, including fortified plant-based milks, calcium-set tofu, leafy green vegetables like kale and collard greens, and canned fish with edible bones. Seeds, nuts, and certain legumes also contribute to meeting daily calcium requirements.

Key Points

Variety is Key: Supplementing your diet with a mix of fortified products, vegetables, and animal sources is the best way to get enough calcium without milk.
Fortified Foods are Potent: Fortified plant milks, tofu, cereals, and juices can provide significant calcium, often mimicking dairy's nutritional profile.
Leafy Greens Vary in Absorption: While many leafy greens contain calcium, check for bioavailability. Kale and collards offer well-absorbed calcium, whereas spinach does not.
Canned Fish with Bones: Sardines and salmon with edible bones are excellent sources of both calcium and Vitamin D, supporting strong bones and overall health.
Don't Forget Vitamin D: Ensure adequate Vitamin D intake from fortified foods, fatty fish, or sun exposure, as it is essential for the body to absorb calcium effectively.
Seeds and Nuts Offer Support: Smaller foods like chia seeds, sesame seeds, and almonds contribute valuable calcium to your daily intake and are easy to add to meals.
Read Labels for Fortification: When buying products like tofu or plant-based milks, check the label to confirm they have been fortified with calcium to ensure you're getting the intended mineral boost.

Excellent Plant-Based Calcium Sources

Many plant-based foods offer significant amounts of calcium, making them perfect for those with lactose intolerance or following a vegan diet. The key is knowing which ones provide the most bioavailable calcium, meaning the body can absorb and utilize it efficiently.

Leafy Green Vegetables

While spinach contains calcium, it is poorly absorbed due to high levels of oxalates. Opt for other leafy greens with better absorption rates.

Collard Greens: One cup of cooked collard greens provides a substantial amount of calcium, contributing significantly to your daily needs.
Kale: This popular green is a great source of calcium, with one cup of cooked kale offering more than many dairy products.
Bok Choy: Also known as Chinese cabbage, this mild-flavored vegetable is rich in calcium and other nutrients.
Broccoli: Both raw and cooked broccoli contain calcium, and the absorption rate is relatively high compared to some other vegetables.

Fortified Foods

Many companies add calcium to their products to help consumers meet their dietary needs. These are often excellent alternatives to dairy.

Plant-Based Milks: Fortified options like soy, almond, and oat milk provide calcium levels comparable to cow's milk. Always shake the container well, as the calcium can settle at the bottom.
Tofu: Tofu processed with a calcium salt (calcium sulfate) as a coagulant is a top-tier source of calcium. Always check the label to ensure it's a calcium-set variety.
Fortified Orange Juice and Cereals: Many juices and breakfast cereals are fortified with calcium and other vitamins like Vitamin D, which is essential for calcium absorption.

Nuts, Seeds, and Legumes

Incorporating these smaller but mighty sources throughout the day can help fill any remaining calcium gaps.

Seeds: Chia and sesame seeds (and tahini, a paste made from them) are especially high in calcium.
Nuts: Almonds are a good source of calcium, providing a healthy dose in a small serving.
Beans: White beans and edamame contain notable amounts of calcium and other nutrients like fiber and protein.

Excellent Non-Plant Calcium Sources

For those who do not follow a vegetarian or vegan diet, several animal-based foods offer rich sources of calcium without relying on dairy.

Canned Fish with Bones

When you eat canned fish with the soft, edible bones, you get a significant boost of calcium. This method is particularly effective for certain species.

Sardines: A small can of sardines with bones can provide a large portion of your daily calcium needs.
Canned Salmon: Just like sardines, canned salmon that includes the soft bones is an excellent source of calcium. The bones become soft during the canning process, making them easy to chew and digest.

The Role of Vitamin D in Calcium Absorption

Simply consuming calcium-rich foods is not enough; the body also needs Vitamin D to absorb it effectively. Pairing calcium-rich foods with Vitamin D sources is crucial for optimal bone health. Sunlight is a primary way the body produces Vitamin D, but it's also available in fatty fish, egg yolks, and fortified foods. Many fortified plant milks and cereals include both nutrients for this reason.

Choosing the Right Calcium Sources: A Comparison


Food Source	Calcium (per serving)	Key Advantage	Notes on Absorption
Fortified Soy Milk	~300mg (1 cup)	Easy to integrate, many fortified varieties	Absorption is high, similar to cow's milk. Shake well before use.
Calcium-Set Tofu	200-800+mg (1/2 cup)	Highly concentrated source, versatile	High bioavailability when set with calcium sulfate. Read labels carefully.
Canned Sardines (with bones)	~270mg (3 oz)	Also contains Vitamin D and Omega-3s	Excellent absorption rate. A complete bone health package.
Cooked Collard Greens	~266mg (1 cup)	High in fiber and vitamins	Good absorption, especially when cooked. A staple for plant-based diets.
Chia Seeds	~179mg (1 oz)	Great for adding to smoothies and meals	Provides fiber and omega-3s, but calcium concentration is per small serving.
Cooked Kale	~179mg (1 cup)	Nutrient-dense, antioxidant-rich	Good absorption, but needs to be consumed in larger quantities for a significant dose.

Conclusion

Understanding what is another good source of calcium besides milk is essential for creating a balanced diet, especially for those with dietary restrictions. Whether opting for calcium-fortified plant-based products, embracing the nutrient-dense power of leafy greens and nuts, or incorporating canned fish with edible bones, there are numerous ways to meet your daily calcium needs. The key is to vary your sources and remember the importance of Vitamin D for effective absorption. By making informed food choices, you can maintain strong bones and overall health without relying solely on dairy.

The Importance of Calcium for Bone Health

How to get enough calcium if you're dairy-free

Getting enough calcium without dairy involves diversifying your diet with fortified products like plant-based milks and calcium-set tofu, as well as incorporating high-calcium whole foods like canned fish with bones, certain leafy greens such as kale and collards, seeds, and nuts. Combining these with sufficient Vitamin D is also critical for proper absorption.

What are the best non-dairy foods high in calcium?

Some of the best non-dairy foods high in calcium include calcium-fortified plant milks (like soy and almond), calcium-set tofu, canned sardines and salmon with bones, collard greens, kale, bok choy, and seeds such as chia and sesame.

Is the calcium in fortified plant milk absorbed as well as milk calcium?

Yes, the calcium added to fortified plant milks, like soy and almond, is well absorbed by the body, often at comparable rates to the calcium in cow's milk. Always remember to shake the container before pouring, as the calcium can settle.

Are leafy greens always a good source of calcium?

Not all leafy greens provide easily absorbed calcium. Greens like spinach and Swiss chard contain high levels of oxalates, which can interfere with calcium absorption. Better choices for absorbable calcium include kale, collard greens, and bok choy.

How can I increase calcium absorption from my food?

To increase calcium absorption, ensure you have sufficient Vitamin D, which can be obtained from sunlight, fatty fish, or fortified foods. Spreading your calcium intake throughout the day rather than consuming it all at once also helps with absorption.

What is calcium-set tofu?

Calcium-set tofu is tofu that has been coagulated using a calcium salt, typically calcium sulfate. This process results in a product with a significantly higher calcium content compared to tofu set with other minerals like magnesium.

Why are canned fish with bones a good calcium source?

The canning process softens the fish bones, making them digestible and easy to eat. By consuming the bones along with the meat, you gain access to a very rich source of calcium.

Frequently Asked Questions

Another good source of calcium besides milk includes fortified plant-based milks (such as soy or almond), calcium-set tofu, leafy greens like kale and collard greens, canned sardines with bones, and seeds like chia and sesame.

Yes, excellent non-dairy calcium sources for those with lactose intolerance include fortified plant milks, calcium-set tofu, certain leafy greens, canned fish with bones, almonds, and fortified juices.

Vegans can get enough calcium by consuming fortified plant-based milks and yogurts, calcium-set tofu, leafy green vegetables like kale and bok choy, pulses, and seeds and nuts such as sesame seeds and almonds.

Spinach contains high levels of oxalates, which are compounds that bind to calcium and significantly reduce its absorption by the body. For this reason, other leafy greens with lower oxalate levels, such as kale and collard greens, are better choices for calcium intake.

Fortified foods can provide significant amounts of calcium, often comparable to dairy products. However, it is best to combine them with whole food sources and ensure adequate Vitamin D for optimal absorption.

The canning process softens the bones in fish like sardines and salmon so they become soft and easily digestible, blending in with the texture of the fish. They often go unnoticed and do not significantly alter the flavor.

Vitamin D is crucial for calcium absorption because it helps the body absorb calcium from the gut and ensures enough of it is in the bloodstream. Many calcium-rich foods are also fortified with Vitamin D to aid this process.

While nuts and seeds like chia, sesame, and almonds are good sources of calcium, they should be part of a varied diet that includes other rich sources such as fortified foods, leafy greens, and fish (if not vegan) to meet your daily requirements effectively.