Wellness Nutrition 14 Non-dairy Foods That Are High in Calcium If you don't eat dairy, you're not doomed to brittle bones. There are a variety of foods high in calcium that don't contain a drop of milk. By Christine Mattheis Christine Mattheis Christine Mattheis is an editor and writer with specialties in pregnancy and parenting, wellness, health conditions, nutrition and fitness. Her work appears in What to Expect, Health, Prevention, Men's Health, and more. health's editorial guidelines Updated on December 1, 2022 Medically reviewed by Danielle Weiss, MD Medically reviewed by Danielle Weiss, MD Danielle Weiss, MD, FACP, is an integrative endocrinologist and founder of Center for Hormonal Health and Well-Being. learn more Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day, per the Dietary Guidelines for Americans, 2020–2025. That's a little more than three 8-ounce glasses of milk. Yogurt and cheese are also high in calcium. But what if you're vegan, lactose intolerant, or just don't like the taste of dairy products? Here's a little-known fact: There are lots of non-dairy foods with calcium. Here are 14 of them, along with tips on how to add them to your diet. tupungato/Getty Images Collard Greens Calcium content: 327 milligrams per 1 cup of collard greens cooked in oil In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with 335 micrograms of vitamin A, a nutrient that helps keep your eyes sharp as your age. Though collard greens are traditionally cooked with butter and fattening meats like bacon, they also taste great sauteed with olive oil and garlic. Broccoli Calcium content: 70 milligrams in 2 cups of raw broccoli Believe it or not, in addition to calcium this cruciferous veggie contains nearly twice the vitamin C of an orange. Research also shows that diets high in cruciferous vegetables like broccoli may be linked to a lower risk of certain types of cancer, including colon and prostate cancer. Broccoli Rabe Calcium content: 118 milligrams in a 1 cup serving of cooked broccoli rabe Broccoli rabe (pronounced "rob") is the slightly more bitter cousin to broccoli. It provides more than half your daily value of immune-boosting vitamin C and about 4 grams of belly-filling protein. It's also a great source of vitamin A. Kale Calcium content: 254 milligrams in 1 cup raw kale This superfood has it all: It racks up just 35 calories per cup, provides 93 milligrams of vitamin C, 241 micrograms of vitamin A, and 390 micrograms of vitamin K. Vitamin K helps your blood clot. Without it, you wouldn't stop bleeding when you cut or bruise yourself. Edamame Calcium content: 61 milligrams in 1 cup of cooked edamame Edamame has been eaten in China and Japan for thousands of years, and it's no wonder: It's a nutritional powerhouse. Edamame—which are immature soybeans in the pod—is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids. You also get 5 grams of fiber per serving. Bok Choy Calcium content: 93 milligrams per 1 cup of cooked bok choy A cup of bok choy—also known as Chinese cabbage—sets you back just 12 calories. It's also a great source of vitamin A, vitamin C, and potassium. Bok choy cooks fast, making it perfect for stir-fries, and is available year-round. Figs Calcium content: 162 milligrams per 1 cup of dried figs Bite into a dried fig, and you'll think you're indulging in a super-sweet and sticky dessert, when in fact you're chowing down on a fiber- and potassium-packed fruit. Figs also supply you with magnesium, a nutrient the body uses in more than 300 biomechanical reactions. Other benefits include: Maintaining muscle functionKeeping your heart rhythm steadyStrengthening your bonesAdjusting blood sugar levelsHelping produce energy and protein Oranges Calcium content: 65 milligrams in one large orange and 13 milligrams in a cup of orange juice You know oranges for their immune-boosting vitamin C content, but they're also low in calories and brimming with antioxidants that provide anti-inflammatory, antiviral, and antimicrobial benefits. Sardines Calcium content: 351 milligrams in one 3.75-ounce can of sardines Don't be scared of sardines—these salty little fish add tons of umami flavor to salads and pastas. And they serve up even more than just calcium: They're a good source of vitamin B-12, which is a key nutrient for brain and nervous system health. Sardines also contain vitamin D, which is essential for bone health and notoriously difficult to get through food. Canned Salmon Calcium content: 215 milligrams in a cup of canned salmon If you can't find environmentally friendly farmed salmon or simply can't afford wild-caught salmon (which can cost twice as much), try canned salmon. One cup provides calcium as well as a whopping 20 grams of protein. White Beans Calcium content: 95.5 milligrams in a 1/2 cup of canned white beans These meaty little guys are rich in fiber, protein, and iron, and they're also one of the best nutritional sources of potassium. Additionally, they contain resistant starch, a healthy carb that boost metabolism. Okra Calcium content: 61.6 milligrams in 1/2 cup of cooked okra Okra contains vitamin B6 and folate. And don't write off this veggie if you've only ever had a boiled, slimy version; oven-roasting, sautéing, or grilling brings out the best flavor. Tofu Calcium content: 186 milligrams per half cup of fried tofu You know tofu as a vegetarian source of protein. Turns out it's also a great source of calcium. Tofu is incredibly versatile—it takes on the flavor of whatever else you're cooking with it. Almonds Calcium content: 76 milligrams per ounce (about 23 whole almonds) Almonds, which are among the best nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium. And although they contain fat, it's the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 23 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. US Department of Agriculture. 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