Dairy-Free Calcium Sources: How to Get Enough Calcium Without Milk

Whether you are lactose intolerant, vegan, or simply do not enjoy dairy, you can still get enough calcium for healthy bones. It just takes a little planning. Adults generally need 1,000 mg a day, rising to 1,200 mg for women over 50 and men over 70.

Top Dairy-Free Calcium Sources

• Calcium-set tofu — often 250 mg or more in half a cup; check the label for calcium sulfate
• Fortified plant milks — commonly around 300 mg per cup, but shake well because calcium settles
• Fortified orange juice — similar amounts, though it adds sugar
• Collard greens, bok choy, and kale — calcium that the body absorbs well
• Canned sardines or salmon with bones — dairy-free, though not vegan
• Tahini and almond butter — a spoonful adds a useful amount
• Chia and sesame seeds — easy to add to oatmeal and salads
• White beans and chickpeas — smaller amounts that add up
• Dried figs and oranges — handy snacks with some calcium

About Oxalates

Spinach, beet greens, and rhubarb are high in calcium but also high in oxalates, which bind calcium so little is absorbed. They are still healthy foods, just not good calcium sources. Kale, bok choy, and collards are better choices. Cooking and varying your greens also help.

Do Not Forget the Supporting Nutrients

Calcium works best with vitamin D, so look for fortified foods or ask your doctor about a supplement; vegan vitamin D3 from lichen is available. Include protein from beans, lentils, and soy, magnesium from nuts and seeds, and vitamin K from leafy greens. Our guide to key nutrients for bone health explains each one.

A Sample Dairy-Free Day (About 1,000+ mg Calcium)

• Breakfast: fortified oat or soy milk porridge with chia seeds and figs
• Lunch: tofu and bok choy stir-fry with sesame seeds
• Snack: almond butter on whole-grain toast, or an orange
• Dinner: white bean and kale soup with a fortified plant-milk latte or glass

Totals vary by brand, so compare labels. For more ideas, see our list of bone-friendly foods and recipes.

Should You Take a Supplement?

If you consistently fall short, a calcium supplement may help, but take no more than about 500 mg at once and keep total intake below 2,000 mg a day for adults over 50. Learn more in our guide to supplements for bone density, and talk with your clinician first.

This article is for general education only and is not medical advice. Talk with your doctor or another qualified healthcare professional before changing your diet, exercise routine, supplements, or medications.