14 Non-Dairy Foods High in Calcium

Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams (mg) 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: 324 mg per 1 cup of cooked collard greens

Plus: In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age. Though collard greens are traditionally cooked with butter and fattening meats like bacon, they also taste great sauteed with olive oil and garlic.

Source: U.S. Department of Agriculture (USDA)

02 of 14

Broccoli

Calcium content: 70 mg in 2 cups raw broccoli

Plus: 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 bladder cancer.

Source: USDA

03 of 14

Broccoli Rabe

Calcium content: 122 mg in one 2/3-cup serving of broccoli rabe

Plus: 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 three grams of belly-filling protein. It's also a great source of vitamin A.

Source: USDA

04 of 14

Kale

Calcium content: 127 mg in 2 cups raw kale

Plus: This superfood has it all: it racks up just 30 calories per serving, provides a day's worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving. It also provides a hefty dose of vitamin K, a nutrient that helps your blood clot. Without it, you wouldn't stop bleeding when you cut or bruise yourself.

Source: USDA

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Edamame

Calcium content: 98 mg in 1 cup cooked endamame

Plus: 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 8 grams of fiber per serving.

Source: USDA

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Bok Choy

Calcium content: 95 mg per 1 cup shredded bok choy

Plus: A cup of bok choy—also known as Chinese cabbage—sets you back just nine 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.

Source: USDA

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Figs

Calcium content: 130 mg per 1/2 cup dried figs

Plus: 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, such as maintaining muscle function, keeping your heart rhythm steady, and strengthening your bones.

Source: USDA

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Oranges

Calcium content: 65 mg in one large orange and 27 mg in a cup of orange juice

Plus: You know oranges for their immune-boosting vitamin C content, but they're also low in calories and brimming with antioxidants.

Sources: USDA (orange); USDA (orange juice)

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Sardines

Calcium content: 351 mg in one 3.75-ounce can of sardines

Plus: 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 an amazing 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.

Source: USDA

10 of 14

Canned Salmon

Calcium content: 195 mg in half a can of salmon

Plus: 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. Half a can provides 44% your daily calcium needs, as well as a whopping 38 grams of belly-flattening protein.

Source: USDA

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White Beans

Calcium content: 70 mg in 1/2 cup canned white beans

Plus: 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.

Source: USDA

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Okra

Calcium content: 141 mg in 1 cup of cooked okra

Plus: Okra contains constipation-fighting insoluble fiber, as well as 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 bring out the best flavor.

Source: USDA

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Tofu

Calcium content: 434 mg per half cup of tofu (made with calcium sulfate)

Plus: 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.

Source: USDA

14 of 14

Almonds

Calcium content: 76 mg per ounce (about 23 whole almonds)

Plus: 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 are fattening, it's the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation.

Source: USDA

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