What Are Some Sources Of Dairy Free Calcium Containing Foods?


In order to maintain strong teeth and bones our bodies need calcium. Calcium also helps to regulate blood pressure, prevent insulin resistance and maintain healthy blood vessels.

Adults need approximately 1,000 mg of calcium each day. As we age our calcium requirements increase for women over age 51 and men over age 70 to 1,200 mg per day.

Even though it is not hard to get this amount of calcium daily by simply drinking a glass of milk and eating some yogurt or cheese many people still do not get enough calcium to meet their needs.

There are some people who are lactose intolerant and need to avoid dairy products and others who don’t like cream, milk, yogurt or cheese or dairy of any kind.

You can still meet your daily calcium requirements by consuming foods and beverages other than dairy products. Here are a few examples of calcium rich foods.

Beans are good sources of calcium. The navy been , pinto bean, soybeans and white beans especially supply good amounts of calcium and can be incorporated into many recipes. One cup of white beans provides 191 mg of calcium.

Sardines not only provide approximately 321 mg of calcium in about 7 sardines they are also rich in vitamin D and omega 3.

Kale provides approximately 188 mg of calcium in 2 cups of the raw kale. In addition to calcium, it is rich in antioxidants.

Chia Seeds provide approximately 177 mg of calcium in two tablespoons. They are also rich in omega 3.

Firm Tofu provides approximately 861 mg of calcium in one half cup.


Fresh figs contain approximately 120 mg of calcium per one half cup while approximately eight whole dried figs will provide approximately 107 mg. In addition to calcium figs provide fiber and antioxidants.

Some other fruits which provide calcium plus other vitamins include a medium orange with approximately 55 mg of calcium and blackberries with approximately 40 mg of calcium per cup.

Blackstrap molasses provides approximately 172 mg of calcium per tablespoon and is a good source of iron, copper, potassium and other minerals. Blackstrap molasses can be uses as a sweetener in many recipes.

Canned Salmon with bones provides 232 mg of calcium in one half cup. The bones in the canned salmon are what contain the calcium so you need to eat them along with the salmon meat.

Sesame seeds provide approximately 351 mg of calcium on one quarter cup. These are easy to use in baked goods, stir fries or sprinkled on salads.

Fennel seeds provide approximately 59 mg of calcium in one tablespoon. Sprinkle the fennel seeds on your salad to perk up the taste.

Soymilk provides approximately 300 mg of calcium per cup and may be an alternative to regular milk for those with lactose intolerance.

In addition to natural foods containing calcium some other foods and beverages have been fortified to help provide calcium. Some examples of fortified products include fortified orange juice which may provide approximately 500 mg of calcium per cup.

Instant oatmeal and other cereals and grains may provide approximately 100 to 150 mg of calcium per serving. You want to select the fortified cereals or grains which do not contain any added sugars.

There are many other foods available which have been fortified with calcium. Be sure to check the label on the product to see how much calcium it provides.

It is best to get as much of your calcium from natural sources with just some fortified calcium products supplementing your needs.