Getting enough calcium is essential for maintaining strong bones and overall health. If you’re following a dairy-free diet, there are plenty of alternative sources of calcium. Here are some of the best dairy-free sources:
| Food Source | Example | Amount of Calcium per 100g | How to Include |
|---|---|---|---|
| Leafy Green Vegetables | Kale, bok choy, collard greens, turnip greens, broccoli, spinach | 47–210 mg | Add to salads, soups, stir-fries, or blend into smoothies |
| Fortified Plant Milks | Almond, soy, oat, rice milk (check labels) | ~120 mg (varies by brand) | Use in cereals, smoothies, coffee or cooking |
| Tofu & Tempeh | Tofu (calcium-set), tempeh | 350–434 mg (tofu) | Stir-fry with vegetables or add to curries and scrambles |
| Chia Seeds | White or black chia seeds | 630 mg | Add to yoghurt alternatives, smoothies, or make chia pudding |
| Almonds | Raw almonds | 269 mg | Snack on whole, use almond butter, or blend into sauces or baking |
| Canned Fish with Bones | Sardines, salmon with bones | 240–300 mg | Add to salads, toast, pasta or enjoy on whole-grain crackers |
| Fortified Breakfast Cereals | Check labels for calcium content | ~100–250 mg (varies by brand) | Eat with fortified plant milk or use in snack mixes |
| Fortified Non-Dairy Yoghurts | Coconut, almond, or soy-based (check for calcium fortification) | ~120 mg (varies by brand) | Eat alone, add fruit or granola, or use in smoothie bowls |
| Legumes | Chickpeas, black beans, lentils | 40–90 mg | Add to soups, stews, curries, or use in salads |
| Sesame Seeds & Tahini | Sesame seeds, tahini | 975 mg (seeds), 607 mg (tahini) | Sprinkle on dishes or use tahini in dressings and sauces |
| Dried Figs | Dried figs | 162 mg | Snack on their own or add to porridge or salads |
| Bok Choy (raw) | Bok choy | 105 mg | Stir-fry, steam, or add to soups |
| Edamame (cooked) | Shelled edamame | 63 mg | Serve as a snack or add to rice and noodle bowls |
| Collard Greens (cooked) | Cooked collards | 210 mg | Sauté or steam and serve as a side or in wraps |
| Oranges | Fresh oranges | 40 mg | Eat whole or add to salads or smoothies |
| Okra (cooked) | Cooked okra | 77 mg | Add to curries, stews, or roast |
| Turnip Greens (cooked) | Cooked turnip greens | 190 mg | Sauté with garlic or add to soups/stews |
| Seaweed (wakame, raw) | Raw wakame | 150 mg | Add to miso soup, salads or sushi |
| Blackstrap Molasses | Unsulphured blackstrap molasses | 205 mg | Stir into porridge or smoothies, or use in baking |
| Amaranth (cooked) | Cooked amaranth grain | 116 mg | Use as a porridge or base for salads and bowls |
It’s important to note that the absorption of calcium can be influenced by various factors, including the presence of vitamin D and magnesium. Additionally, consider consulting with a healthcare professional or a registered Dietician or Nutritionist to ensure you’re meeting your calcium needs on a dairy-free diet.