Written by FH Contributor, Claudia Carillo
Have you heard the saying, “Drink milk to make your bones stronger?” It’s true—dairy products like milk, cheese, and yogurt are rich in calcium, a mineral essential for strong bones, teeth, muscle function, nerve signaling, and even blood clotting. Calcium is especially crucial for women, who are at higher risk of developing osteoporosis.
But what about those who avoid dairy? Milk allergies, lactose intolerance, and plant-based lifestyles like veganism are common reasons people cut dairy from their diets. Milk allergies involve an immune reaction to milk proteins, while lactose intolerance is the inability to digest lactose, leading to bloating and discomfort.
If you avoid dairy, don’t worry—there are plenty of non-dairy, calcium-rich foods to help you meet the recommended 1,000 mg of calcium per day for women ages 18 to 50. For reference, 1 cup of cow’s milk contains about 305 mg of calcium. Ready to explore some alternatives?
- Non-GMO Soy Products: A plant-based protein powerhouse, soy products are rich in nutrients, antioxidants, unsaturated fats (the “good” fats), and fiber. For calcium, soy milk provides 61 mg per serving, and tofu delivers an impressive 434 mg per serving. Opt for “Non-GMO Project Verified” soy products for added peace of mind.
- Fruits: Dried figs pack 162 mg of calcium per serving, while an orange contains 38 mg. Even orange juice provides about 9 mg per serving. While these amounts may seem small, combining fruits with other calcium sources makes it realistic to meet your daily needs.
- Legumes (Beans, Lentils, Chickpeas): These plant-based staples are not only high in fiber and “good” fats but also provide calcium. Cannellini beans offer 62 mg per serving, and lentils (all varieties) contain 67 mg per serving. Enjoy legumes in soups, salads, or creative dishes like plant-based loafs to add variety to your meals.
- Nuts and Seeds: Nutrient-dense and versatile, nuts and seeds are excellent sources of good fats, fiber, and calcium. Almonds provide 247 mg of calcium per cup, chia seeds contain 179 mg per ounce, and mixed nuts offer 157 mg per cup. They make a great snack or topping for oatmeal and salads.
- Dark, Leafy Greens: Loaded with vitamins, antioxidants, fiber, and minerals like calcium and iron, greens are a fantastic addition to your diet. A cup of kale has 101 mg of calcium, arugula has 125 mg, and cooked spinach delivers 240 mg per cup.
- Sardines: These small fish are a calcium superfood, providing about 325 mg of calcium per 3.75-ounce can (with bones). Sardines are also rich in omega-3 fatty acids and protein, making them a nutritious and versatile option for meals or snacks.
Eating calcium-rich foods is vital, but what you pair them with matters too, as some compounds and medications can reduce calcium absorption. For example, oxalates in foods like spinach and beets can limit calcium and iron absorption and may increase kidney stone risk, so combining them with calcium-rich foods like legumes or fruits is a smart approach. Now picture this: a warm afternoon, a refreshing salad with leafy greens, fruits, and nuts, and a glass of OJ—delicious and nutritious.
Sources:
https://fdc.nal.usda.gov/ndb/search/list
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249631/
https://www.ucsfhealth.org/education/calcium-content-of-foods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459305/
https://pubmed.ncbi.nlm.nih.gov/2801588/