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.

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.

01 of 14

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.

02 of 14

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.

03 of 14

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.

04 of 14

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.

05 of 14

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.

06 of 14

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.

07 of 14

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 function
  • Keeping your heart rhythm steady
  • Strengthening your bones
  • Adjusting blood sugar levels
  • Helping produce energy and protein
08 of 14

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.

09 of 14

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.

10 of 14

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.

11 of 14

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.

12 of 14

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.

13 of 14

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.

14 of 14

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.

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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.
  1. US Department of Agriculture. Dietary guidelines for Americans: 2020–2025.

  2. US Department of Agriculture. Collards, fresh, cooked with oil.

  3. National Institutes of Health. Vitamin A and carotenoids.

  4. US Department of Agriculture. Broccoli, raw.

  5. Royston KJ, Tollefsbol TO. The epigenetic impact of cruciferous vegetables on cancer preventionCurr Pharmacol Rep. 2015;1(1):46-51. doi:10.1007/s40495-014-0003-9

  6. US Department of Agriculture. Broccoli raab, cooked.

  7. US Department of Agriculture. Kale, raw.

  8. National Institutes of Health. Vitamin K.

  9. US Department of Agriculture. Edamame, cooked.

  10. US Department of Agriculture. Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt.

  11. US Department of Agriculture. Figs, dried, uncooked.

  12. National Library of Medicine. Magnesium in diet.

  13. US Department of Agriculture. Orange juice, no pulp, not fortified, from concentrate, refrigerated.

  14. US Department of Agriculture. Oranges, raw, Florida.

  15. Barreca D, Gattuso G, Bellocco E, et al. Flavanones: Citrus phytochemical with health-promoting properties: Citrus phytochemical with health-promoting properties. BioFactors. 2017;43(4):495-506. doi:10.1002/biof.1363

  16. US Department of Agriculture. Fish, sardine, Atlantic, canned in oil, drained solids with bone.

  17. National Institutes of Health. Vitamin B12.

  18. National Institutes of Health. Vitamin D.

  19. US Department of Agriculture. Fish, salmon, pink, canned, total can contents.

  20. US Department of Agriculture. Beans, white, mature seeds, canned.

  21. US Department of Agriculture. Okra, cooked, boiled, drained, without salt.

  22. US Department of Agriculture. Tofu, fried.

  23. US Department of Agriculture. Nuts, almonds,

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