Think dairy is the only way to get your calcium fix? Think again. There are plenty of delicious non-dairy foods that bring the bone-loving benefits without the milk, cheese, or yogurt.
Whether you’re lactose-intolerant, vegan, or just mixing things up, these non-dairy foods packed with calcium are worth adding to your plate. They’re tasty, versatile, and will keep your bones happy—no cow required.
15. Oranges
You probably think of oranges for vitamin C, but they’ve got some calcium too. Bonus: they’re juicy, sweet, and easy to grab on the go.
14. Chia Seeds
These little seeds may be tiny, but they pack a serious nutrient punch. Stir them into smoothies, oatmeal, or pudding for an easy calcium boost.
13. White Beans
Hearty and filling, white beans are a solid plant-based calcium source. Toss them in soups, salads, or even pasta for a little extra goodness.
12. Almonds
Almonds are more than just a snack—they bring calcium, healthy fats, and crunch. A handful a day is a smart move for your bones.
11. Edamame
These young soybeans are fun to eat and full of plant-based calcium. Steam them up and sprinkle with salt for a snack that’s both tasty and nourishing.
10. Bok Choy
This mild leafy green is a calcium winner that’s perfect in stir-fries or soups. It’s tender, tasty, and doesn’t get the hype it deserves.
9. Fortified Orange Juice
If you’re not into milk, calcium-fortified OJ is an easy swap. Just pour a glass in the morning and call it a win.
8. Figs
Fresh or dried, figs are a naturally sweet way to sneak in some calcium. They also make your snack plate feel fancy.
7. Tahini
Made from sesame seeds, tahini brings creamy texture and a solid dose of calcium. Spread it on toast or whisk it into dressings for an upgrade.
6. Kale
This leafy green is loaded with nutrients, and yes, calcium is one of them. Toss it in a salad or bake up some chips—it’s more versatile than you think.
5. Tofu
Depending on how it’s made, tofu can be loaded with calcium. It takes on flavor like a champ, so cook it any way you like.
4. Broccoli
Broccoli doesn’t get enough credit—it’s a solid source of calcium and fiber. Roast it, steam it, or throw it in a bowl with cheese-free mac.
3. Seaweed
It might seem like an unlikely source, but seaweed is rich in calcium and minerals. Try it in soups, salads, or those crunchy snack sheets.
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2. Fortified Plant Milks
From almond to soy to oat, many plant milks are fortified with calcium. Check the label, pour it over your cereal, and you’re good to go.
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1. Sardines (with Bones)
Okay, this one’s a curveball—but sardines with the bones in are loaded with calcium. If you’re into them, they’re one of the best non-dairy options around.
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