9 Calcium-Rich Foods That Aren’t Dairy

Did you know that kale, tofu and lentils are foods rich in calcium? Check out even more options.

Calcium is very important for health. Of all the minerals, it is the one present in the body in the greatest quantity, as it makes up a large part of bones and teeth and plays a role in heart health, muscle and nerve function.

The recommended daily intake of calcium is 1,000 mg per day for most adults, although women over 50 and everyone over 70 should get 1,200 mg per day, while children and young people aged 4 to 18 should get 1,300 mg.

However, a large percentage of the population cannot meet their calcium needs through diet, according to a study. In addition, many people believe that calcium can only be obtained from animal milk and its derivatives.

Elderly people with osteoporosis, for example, increase their milk intake believing that this will improve calcium absorption. However, consuming too much milk from animal sources can have the opposite effect and harm your bones.

In other cases, there may be people who are lactose intolerant or allergic and are confused about how to meet their calcium needs. There are also people who are vegan or who prefer to avoid consuming milk and dairy products for other reasons.

Check out nine calcium-rich foods that aren’t dairy :

1. Seeds

Seeds are very nutritious. Some are rich in calcium, such as poppy and sesame seeds.

One tablespoon of poppy seeds contains 126 mg of calcium or 13% of the RDI. One tablespoon of sesame seeds, meanwhile, provides 9% of the RDI for calcium, as well as other minerals, including copper, iron and manganese.

Tahini, which is a paste made from crushed sesame seeds, is the second largest source of calcium that exists (after seaweed), in addition to being an excellent source of protein, fiber, copper, manganese, methionine (amino acid) and  omega-3 and omega-6.

If you want to consume sesame milk, just mix the tahini with a little water and blend. It will have the consistency of milk and can be used in chocolate milk, coffee, cake recipes, creams, etc.

But only mix water with the amount of tahini you are going to consume at the time, as it causes the tahini to spoil sooner.

2. Beans and lentils

Beans and lentils are rich in fiber, protein, and micronutrients. They are also high in iron, zinc, folate, magnesium, and potassium. Some varieties are also rich in calcium.

However, winged beans top the charts — a single cup (172 grams) of cooked winged beans provides 244 mg of calcium or 24% of the RDI.

White beans are also a good source, with one cup (179 grams) of cooked white beans providing 13% of the RDI. Other varieties of beans and lentils have less, ranging from about 4–6% of the RDI per cup.

Interestingly, beans are considered one of the reasons why plant-rich diets are so healthy. Research suggests that they can help lower “bad” LDL cholesterol levels and reduce the risk of type 2 diabetes. And they’re even climate-friendly when used as a meat substitute.

3. Dark green leaves

Dark green leafy vegetables are incredibly healthy, and some of them, like kale and spinach, are rich in calcium . One cup (190 grams) of cooked kale provides 266 mg of calcium  —a quarter of your daily requirement.

Note that some varieties are high in oxalates, which are natural compounds that bind to calcium, reducing its absorption by the body. Spinach is one of them. Therefore, although it has a lot of calcium, it is less available than the calcium in other low-oxalate vegetables, such as kale. One tip to improve calcium absorption from spinach is to always eat it sautéed or cooked in another way, as the oxalate breaks down with heat.

3. Almonds

Of all nuts, almonds are among the richest in calcium —about 22 nuts provide 8% of the RDI for calcium. They also provide 3 grams of fiber per ounce, as well as healthy fats and protein, and are an excellent source of magnesium, manganese, and vitamin E.

4. Rhubarb

Rhubarb is high in fiber, vitamin K, calcium, and smaller amounts of other vitamins and minerals. It contains prebiotic fiber, which is good for the growth of beneficial bacteria in the gut, according to a study .

Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. In fact, one study found that the body can only absorb about a quarter of the calcium in rhubarb.

On the other hand, because it has a very high amount of calcium, even if only 25% is absorbed (from a cup of cooked rhubarb), 87 mg of calcium will still be absorbed.

6. Amaranth

Amaranth is a highly nutritious pseudocereal. It is a good source of folate and very rich in certain minerals, including manganese, magnesium, phosphorus and iron.

One cup (246 grams) of cooked amaranth grains provides 116 mg of calcium, which is 12% of the RDI. Amaranth leaves contain even more — 28% of the RDI per cup of cooked amaranth (132 grams). The leaves are also very rich in vitamins A and C.

7. Edamame and tofu

Edamame is a young soybean found inside its pod. One cup (155 grams) of edamame contains 10% of the RDI for calcium. It is also a good source of protein and provides all the folate you need for the day in a single serving.

Tofu, which is made from soybeans, is also one of the foods rich in calcium. It provides  86% of the RDI for calcium in just half a cup (126 grams).

8. Fortified drinks

Even if you don’t drink animal milk, you can still get calcium from fortified non-dairy beverages.

One cup (237 ml) of fortified soy milk has 30% of the RDI. Plus, its 7 grams of protein make it the most nutritionally similar non-dairy milk to cow’s milk.

Other types of seed-based milk can be fortified to even higher levels. However, fortification isn’t just for non-dairy milk. Orange juice can also be fortified to provide up to 50% of the RDI per cup (237 ml).

9. Figs

Dried figs are rich in antioxidants and fiber. They also have more calcium than other dried fruits. In fact, one ounce of dried figs provides 5% of the RDI for calcium.