Calcium rich foods: 6 surprising sources that beat milk

Milk is often championed as the ultimate source of calcium, and for good reason. One cup (240 milligrams) of low-fat milk provides around 314 mg of calcium.¹ But you might be surprised to discover that many other foods are equal or even better at providing calcium. So if you’re vegan, lactose-intolerant, or simply not a fan of dairy products, there are many delicious ways to meet your daily calcium needs.

Why do we need calcium?

Calcium is one of those essential minerals your body relies on every day. It’s well known for helping to build strong bones and teeth, but it’s also needed for blood clotting and keeping your heartbeat steady.² Most adults require roughly 700–1200 mg of calcium per day, depending on age and sex.^{3 4}

If you eat a varied, balanced diet, you’re likely getting what you need, but if you’re dairy-free, lactose-intolerant, or choosing a plant-based lifestyle, it helps to know which other foods can top up your intake. There are lots of non-dairy foods that have surprisingly high amounts of calcium (some even more than milk). Let’s have a look at some of the best ways to get more calcium into your diet without relying on dairy!

1. Green vegetables

Certain leafy green vegetables are excellent sources of calcium and offer significant amounts per serving. Kale (in its raw form) has around 254 mg of calcium per 100g, which is comparatively higher than whole milk’s 110mg per 100g.^{5 6} Collard greens (hardy and leafy) are particularly rich in calcium, providing 276 mg of calcium per 100g.⁷

Some green vegetables have lots of calcium, but our bodies can’t always use all of it. For example, spinach is rich in calcium, but it also has something called oxalates that lock up the calcium, so it’s harder for our bodies to absorb it. Instead, opt for green vegetables like kale, broccoli, Brussels sprouts, and bok choy. These give your body calcium that’s easy to use. Spinach is still very healthy, but it isn’t the best choice if you’re trying to get more calcium.^{5 8}Choosing leafy greens that your body can easily absorb is a simple and tasty way to keep your bones strong.

2. Tofu

Firm tofu is an unsung hero for anyone seeking plant-based sources of calcium. One cup of firm tofu can provide an impressive 506 mg of calcium, accounting for 39% of your daily needs. One reason tofu has so much calcium is because of the way it’s made.¹ Tofu is made by solidifying soy milk in a process known as coagulation, typically by using calcium sulfate.⁹

When selecting tofu, it is important to check the nutrition label to ensure the product is made with calcium sulfate. A quick look at the ingredients list in the supermarket can tell you which one you’re getting.¹ That way, you can make sure you’re choosing a tofu that gives your body a strong calcium boost.

3. Beans

The next time you tuck into a bowl of veggie chilli, you’ll be strengthening as well as warming your bones. Beans are an excellent vegan-friendly source of calcium. The humble black bean packs a decent amount of calcium, at 190mg per 100g of dry beans.¹⁰

Chickpeas and white beans are also good choices, with around 110 mg and 230 mg per 100g, respectively.^{11 12}

Pinto, red beans, and white beans are even fairly easy for your body to absorb, which makes them good for keeping your bones strong.⁵ So every spoonful of bean chilli is a little help for your skeleton.

4. Nuts and Seeds

Nuts and seeds may be small, but they pack in plenty of nutrients. Most nuts are a good source of calcium, but almonds rank the best, with about 260 mg per 100g. Almonds also provide healthy fats, fibre, and vitamin E.¹³ Walnuts, hazelnuts, and Brazil nuts are also rich in calcium and worth adding to your diet. 

While nuts are a good source of calcium, seeds are even better for boosting your intake. Chia seeds contain around 595 mg of calcium per 100g, which is roughly 333 mg in four tablespoons. They also provide omega-3 fatty acids, protein, and antioxidants. Sprinkling a spoonful of chia seeds on your porridge, yoghurt, or smoothie is an easy way to increase your calcium intake.^{14 4}

Seeds also supply heart-healthy omega-3 fatty acids, protein, fibre, and antioxidants.⁴ So, whether you munch on nuts or sprinkle in some seeds, you’re giving your bones a powerful boost of calcium and other nutrients.

5. Fortified Foods and Drink 

Thanks to modern food fortification, you can find calcium in unexpected places. Breakfast cereals, bread, orange juice, and plant-based milks such as soy, oat, or rice drinks often have added calcium.

In the UK, flour used for bread is fortified with calcium, meaning even a simple slice of toast can contribute to your daily needs. The added calcium may come in forms such as calcium carbonate (in bread) or tri-calcium phosphate (in plant milks), both of which resemble the calcium naturally found in dairy products.¹⁵

This means that even everyday foods like cereal, toast, or a glass of plant milk can quietly help keep your bones strong and healthy.

6. Tinned fish

Tinned fish have a secret superpower! Canned sardines and salmon are full of calcium (as long as you eat the soft, tiny bones). Sardines have about 351 mg of calcium per 100 g, and canned salmon has around 216 mg per 100 g.¹ The bones are cooked until they’re soft enough to eat, giving your body a big boost of important minerals.

Plus, tinned fish are full of other beneficial nutrients, such as protein and healthy omega-3 fats that help your brain and heart. So, whether you enjoy them on crackers, in a salad, or even in a sandwich, you’re getting a double win for both your bones and your body.

Calcium alone is not enough

We know calcium is super important for building strong bones, but it can’t do its job alone. Vitamin D is also crucial and helps your body absorb and use calcium properly, so your bones stay strong and healthy.

You can get vitamin D from foods like oily fish (salmon, sardines, mackerel), egg yolks, liver, and some fortified foods like plant milks or breakfast cereals. But getting enough from food alone can be tricky. That’s where the sun comes in! Across Europe, from late March to the end of September, your skin can make vitamin D when it’s exposed to sunlight.³ Just a little bit of sun each day can help your body get the vitamin D it needs to make the most of the calcium you eat.

If you’re lactose-intolerant, vegan, or simply keen to try something new, there’s no shortage of ways to keep your bones strong. From vibrant greens and hearty beans to crunchy nuts and convenient fortified foods, calcium is far more varied and tastier than you might expect.