04/08/2024
Non-dairy foods that are high in calcium
If you're looking for non-dairy sources of calcium, there are plenty of options to ensure you meet your
nutritional needs.
Here are some non-dairy foods that are high in calcium:
Vegetables
Kale: Leafy greens like kale are excellent sources of calcium.
Broccoli: Contains a significant amount of calcium along with other essential nutrients.
Bok Choy: This Chinese cabbage is rich in calcium and vitamins.
Legumes
White Beans: These beans are a good source of calcium and can be added to various dishes.
Chickpeas: Also known as garbanzo beans, they are rich in calcium and protein.
Lentils: Provide a decent amount of calcium along with fiber and protein.
Nuts and Seeds
Almonds: High in calcium, healthy fats, and protein.
Sesame Seeds: Can be consumed whole or as tahini paste, both of which are rich in calcium.
Chia Seeds: Packed with calcium, fiber, and omega-3 fatty acids.
Fish
Canned Salmon: With bones included, it is an excellent source of calcium.
Sardines: Often consumed with bones, they are very high in calcium.
Fortified Foods
Fortified Plant Milks: Soy milk, almond milk, and rice milk often have added calcium. Fortified Orange Juice: Some brands add calcium to their orange juice.
Fortified Cereals: Many breakfast cereals are fortified with calcium.
Other Sources
Tofu: Made with calcium sulfate, tofu can be a very rich source of calcium.
Edamame: Young soybeans are packed with calcium and can be eaten as a snack or added to meals.
Figs: Both fresh and dried figs are good sources of calcium.
Including a variety of these foods in your diet can help you maintain adequate calcium levels without relying on dairy products.
