Non-dairy calcium-rich foods for super strong bones

Since we were children we’ve all been told to drink milk and eat dairy products to ensure we build strong healthy bones…

The reason being that millions of people worldwide are affected by osteoporosis — a disease of weak bones that leads to increased risk of falls and fractures.

But what do you do if you’re lactose intolerant, follow a vegan diet or simply don’t care too much for dairy?

You can turn to dietary sources of non-dairy calcium…

Truth be told, you don’t need to eat dairy for strong healthy bones. In fact, dairy isn’t as good for our health as it’s been made out to be. When it comes to bone mass, studies looking at meat eaters, vegans or vegetarians, show there is no difference between them. You may also be surprised to learn that some non-dairy sources provide twice as much calcium as dairy!

How much calcium do you need per day?

The calcium recommendations are:

Age Daily recommended intake
14-18 years 1300 mg
19-50 years 1000 mg
51-70 years Men 1000 mg, Women 1200 mg
71+ years 1200 mg

You’ll notice for both males and females the calcium recommendations are the same throughout life except during the 51-70 year age bracket. At around 50, women’s estrogen levels drop, causing a higher rate of bone turnover. This leads to an estimated 10 percent loss of bone mass during the first 5 years of menopause. Therefore, it’s particularly important for women to pay attention to consuming the recommended calcium every single day.

The best sources of non-dairy calcium

One cup of cow’s milk has approximately 96 g of absorbable calcium. The same amount can be found in the following calcium-rich foods:

  • Broccoli – 2 cups
  • Chinese cabbage – ½ cup
  • Calcium-fortified soy milk – 1.3 cups
  • Calcium-set tofu – 5.4 oz
  • White beans – 2 cups

Green leafy vegetables are also calcium-rich, providing around 60 percent absorbable calcium, while most dairy products only provide around 30 percent.

Green leafy vegetables (1-2 cups):

  • Bok choy
  • Collards
  • Kale
  • Mustard greens

Though calcium is a key nutrient in bone health, a wide range of other nutrients play vital roles as well — vitamin D, magnesium, protein, phosphorus, zinc, copper, manganese, vitamin C, vitamin B12, vitamin K and potassium. That’s what makes the above calcium-rich foods so beneficial — they are jam packed with nutrients that support higher absorption of calcium and strong healthy bones.

Other non-dairy sources of calcium

Each of the calcium-rich foods listed below contains a calcium dose equivalent to 300 mg, which is approximately one-third to one-quarter of your daily requirements.

  • Almonds – 1/3 cup
  • Almond butter – 3-4 tablespoons
  • Hazelnuts – 1/2 cup
  • Dried figs – 7-10
  • Navel oranges – 2
  • Sesame seeds – 2/3 cup
  • Sesame seed paste (tahini) – 5-6 tablespoons
  • Chia seeds – 1/2 cup
  • Seaweeds like nori, wakame, kombu – 1/2 cup
  • Flaxseeds – 1 cup
  • Brazil nuts – 1.5 cups
  • Almond or rice milk – 1 cup
  • All beans range from – 1-2 cups
  • Sardines with bones – 3 oz
  • Pink salmon with bones – 4 oz

Ideas to incorporate calcium-rich foods into your everyday routine:

  • Include a side dish of greens at every meal.
  • Eat a small handful of nuts daily, especially almonds.
  • Add chia or flaxseeds to a smoothie with almond milk.
  • Add seaweed to soups, casseroles and stir fries
  • Eat sardines and salmon for lunch with a big green salad.
  • Make a nut, flax and chia seed cereal topped with figs, almond milk and tahini.


  1. Knurick JR, et al. “Comparison of correlates of bone mineral density in individuals adhering to lacto-ovo, vegan, or omnivore diets: a cross-sectional investigation” — Nutrients. 2015;7(5):3416-26.
  2. Mangels AR. “Bone nutrients for vegetarians” — Am J Clin Nutr. 2014;100 Suppl 1:469S-75S.
  3. National Institutes of Health: Office of dietary supplements – dietary supplement fact sheet: Calcium. (2016, November 17)
  4. Food composition databases — USDA Branded Food Products Database
Jedha Dening

By Jedha Dening

Jedha Dening is a qualified nutritionist (MNutr), researcher, author, freelance writer, and founder of type 2 diabetic nutrition site Diabetes Meal Plans. Her masters thesis on nutrition and inflammation was published and then presented at a national scientific conference. She has millions of words published in the health industry across various print and online publications. Having been in the field for over 15 years, she’s incredibly passionate about delving into the latest research to share the myths and truths surrounding nutrition and health. She believes when armed with the right knowledge, we’re empowered to make informed choices that can truly make a difference.