4 Foods High in Calcium (That Aren’t Dairy), According to Nutrition Experts

Written by

admin

in

You might remember the milk mustaches from the Got Milk? ads of the ‘90s. That’s because dairy has long been the poster child for calcium, a mineral most famous for keeping our bones strong. But calcium does so much more than that, from supporting nerve and muscle function to preventing blood clots. “More than 99% of your body’s calcium is located in your bones and teeth,” explains registered dietitian Dr. Joan Salge Blake, EdD, RDN, LDN, FAND. Meanwhile, the other 1% helps with “muscle contraction, nerve transmission, and blood clotting,” adds registered dietitian, Avery Zenker, RD, MAN. 

And calcium’s benefits don’t stop there. “A diet with plenty of foods containing calcium may reduce the risk of developing benign tumors in the colon that may eventually lead to cancer,” Dr. Blake says.

According to the National Institutes of Health, most adults should get approximately 1,000 mg per day. Women over 50 and men over 70 need a little more, ideally getting close to 1,200 mg per day. You’ve probably heard of fortified foods like orange juice and plant-based milk, which provide about the same calcium as a glass of dairy milk (approximately 300 mg in 1 cup). Canned fish with edible bones—including sardines, salmon, and mackerel—are another excellent source. But there are plenty of other foods, some surprising, that deliver a healthy dose of calcium.

Leafy Greens

Leafy greens are one of the biggest carriers of salmonella.
Credit: (Photo: Africa Studios/Shutterstock)

While collard greens are one of the more popular high-calcium vegetables, offering 440 mg of calcium in 1 cup, they’re not the only leafy option worth piling on your plate.

  • Amaranth leaves: 284 mg calcium in one cup
  • Kale: 177 mg calcium in one cup cooked
  • Dandelion greens: 147 mg calcium in one cup cooked
  • Bok Choy: 158 mg calcium in one cup cooked
  • Broccoli: 60 mg calcium in one cup cooked
  • Broccoli rabe: 200 mg calcium in one cup cooked

One note of caution: some leafy greens—like spinach, okra, swiss chard, and beet greens—are high in oxalates, which bind to calcium and make it harder to be absorbed. “Light steaming or [sauteing] helps reduce oxalates,” says dentist Dr. Sandip Sachar, DDS. For an easy, budget-friendly option, Dr. Blake recommends buying these veggies frozen and tossing them into soups, casseroles, stir-fries, and side dishes.

Grains and Seeds

Antinutrients are found in many plant-based foods like legumes, grains and seeds.
Credit: barmalini/Shutterstock

Seeds and grains aren’t just about carbs or fiber for digestion—they’re also tiny packages of calcium and other micronutrients.

  • Amaranth: 116 mg of calcium per cup cooked
  • Poppy seeds: 260 mg calcium per two tablespoons (almost as much as a cup of milk)
  • Chia seeds: 167 mg calcium per two tablespoons
  • Sesame seeds: 88 mg calcium per one tablespoon

Dry Snacks

Credit:

Plateresca/Getty Images


Sometimes calcium hides in the foods you already reach for between meals. From dried fruit, to edamame to seaweed, these snackable sources can sneak in an extra boost. Just keep an eye out for sugar and sodium. 

  • Dried figs: 120 mg per 1.4 oz (approximately four figs). Just remember, Dr. Sachar recommends rinsing your mouth with water after eating, since sticky dried fruit can cling to teeth and feed bacteria
  • Seaweed (Wakame): 150 mg calcium per cup, just watch the sodium
  • Shelled edamame: 100 mg calcium in one cup cooked

Fortified Foods

White Bean Soup.
Credit: Alexandra Grablewski/Digital Vision/Getty Images

Everyday basics like tofu or tortillas can be surprisingly rich in calcium, but check the nutrition label, since calcium levels depend on whether the brand is fortified.

  • Tofu: 250-300 mg calcium in 3.5 oz.
  • White beans: 160 mg calcium in one cup cooked
  • Corn tortilla: 46 mg calcium in a six-inch tortilla

How to Include More Calcium in Every Meal

“With proper planning, it is entirely possible to meet calcium recommended daily intake levels without consuming dairy,” Dr. Sachar says. Whether you’re sprinkling seeds, stirring greens into soups, or choosing fortified plant milk, every little bit adds up. Your bones, teeth, and muscles will thank you.

  • Breakfast: Chia pudding with fortified almond milk plus a glass of calcium-fortified orange juice
  • Snack: Dried figs with a handful of almonds.
  • Lunch: Stir-fry with tofu, broccoli, bok choy, edamame in a tahini sauce topped with parsley flakes. Alternatively, corn tortillas stuffed with broccoli and tofu.
  • Dinner: Pasta with white beans and tahini.

Continue Reading

More posts