19 Best Calcium-Rich Foods (Vegan, Dairy & Non-Dairy)

Calcium is an essential mineral that plays a crucial role in the development and maintenance of strong and healthy bones and teeth. It also plays a role in muscle function, nerve transmission, and blood clotting. Including an adequate amount of calcium-rich foods in your diet is important for overall health.

Calcium Rich Foods

Here is a list of foods that are rich in calcium:

• Dairy Products
• Leafy Greens
• Fish
• Nuts and Seeds
• Fortified Foods
• Tofu and Soy Products
• Beans and Lentils
• Certain Vegetables
• Fruits

Dairy Products

Milk:

Cow’s milk is a rich source of calcium. It also contains vitamin D, which helps the body absorb and use calcium. Fortified plant-based milk alternatives (such as almond milk, soy milk, or oat milk) can also be good sources of calcium.

Yogurt:

Yogurt is produced by fermenting milk with beneficial bacteria. It is a good source of calcium and also provides probiotics, which are beneficial for gut health. Choose plain or low-sugar varieties to avoid excessive added sugars.

Cheese:

Cheese is another dairy product that is rich in calcium.  However, the calcium content can vary depending on the type of cheese. Hard cheeses, like cheddar or parmesan, generally contain more calcium than softer varieties. Cheese also provides protein and fat, so it’s important to consume it in moderation.

Leafy Greens

Kale:

Kale is a nutrient-dense leafy green that is rich in calcium, vitamin K, vitamin A, and vitamin C. It also contains antioxidants and is known for its potential anti-inflammatory properties.

Broccoli:

Broccoli is a cruciferous vegetable that provides a good amount of calcium, along with fiber, vitamin C, vitamin K, and various antioxidants. It is known for its potential cancer-fighting properties.

Collard Greens:

Collard greens are a type of cruciferous vegetable and are particularly high in calcium. They are also rich in vitamins A, C, and K, as well as fiber. Collard greens are commonly used in Southern cuisine.

Spinach:

Spinach is a leafy green that contains a moderate amount of calcium along with iron, vitamin K, vitamin A, and folate. However, it also contains oxalates, which can inhibit calcium absorption.

Bok Choy:

Bok choy, or Chinese cabbage, is a low-calorie vegetable that provides calcium, vitamin C, vitamin A, and fiber. It is commonly used in Asian cuisine and is available in both baby and full-grown varieties.

Fish

Fish, particularly certain types of fatty fish, can be excellent sources of calcium, along with other essential nutrients. Here’s a closer look at the nutritional benefits of the mentioned fish:

Salmon:

Salmon is not only rich in omega-3 fatty acids but also contains a moderate amount of calcium, especially if you consume the bones that are often present in canned salmon. Additionally, salmon provides vitamin D, which is crucial for calcium absorption.

Sardines:

Sardines are small, oily fish that are a fantastic source of calcium, as they are typically consumed whole, including the bones. In addition to calcium, sardines are rich in omega-3 fatty acids, vitamin D, and protein.

Canned Tuna (with Bones):

Tuna, particularly when consumed with the bones (usually found in canned varieties), can be a good source of calcium. The bones are soft and can be easily consumed. Tuna also provides protein and omega-3 fatty acids.

Nuts and Seeds

Almonds:

Calcium Content: Almonds contain a moderate amount of calcium.

Other Nutrients: Almonds are rich in healthy fats, protein, vitamin E, magnesium, and fiber. They also provide antioxidants.

Chia Seeds:

Calcium Content: Chia seeds are a good source of calcium.

Other Nutrients: Chia seeds are high in omega-3 fatty acids, fiber, protein, and various micronutrients.

They absorb liquid and develop a gel-like consistency, making them useful in creating puddings and adding texture to beverages.

Sesame Seeds:

Calcium Content: Sesame seeds are a good source of calcium.

Other Nutrients: Sesame seeds also provide healthy fats, protein, iron, magnesium, and zinc.

Sesame oil and tahini (sesame seed paste) are common culinary uses.

Flaxseeds:

Calcium Content: Flaxseeds contain a modest amount of calcium.

Other Nutrients: Flaxseeds are rich in omega-3 fatty acids, fiber, and lignans.

They can be ground and added to smoothies, yogurt, or used as an egg substitute in baking.

Fortified foods

Fortified foods are products that have had certain nutrients added to them to increase their nutritional content. Here’s a look at the calcium content in some commonly fortified foods:

Fortified Plant-Based Milk Alternatives:

Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are often fortified with calcium. The amount can vary by brand, so it’s essential to check the nutrition label.

Fortified plant-based milks are a good option for individuals who are lactose intolerant or follow a vegan diet.

Fortified Orange Juice:

Some brands of orange juice are fortified with calcium and vitamin D.

The fortification process involves adding these nutrients to the juice to enhance its nutritional profile.

Fortified orange juice can be a good option for those looking to boost their calcium intake, especially if they have dietary restrictions.

Fortified Cereals:

Many breakfast cereals are fortified with various vitamins and minerals, including calcium. Again, the amount can vary by brand and type of cereal.

Choosing fortified cereals can be a convenient way to incorporate calcium into your diet, especially for individuals who may not consume dairy or other traditional sources of calcium.

Tofu and Soy Products

Tofu and soy products are excellent plant-based sources of calcium, and they also provide other essential nutrients. Here’s a closer look at the calcium content in tofu and edamame:

Tofu (especially if it’s made with calcium sulfate):

Tofu, or bean curd, is a versatile and nutritious soy product. The calcium content in tofu can vary based on the coagulant used during the manufacturing process. Tofu made with calcium sulfate as a coagulant tends to have a higher calcium content. Calcium-set tofu is an excellent source of plant-based calcium.

Other Nutrients: Tofu is a complete protein, meaning it contains all essential amino acids. It’s also a good source of iron, magnesium, phosphorus, and various B vitamins.

Edamame:

Edamame are young, green soybeans that are commonly consumed as a snack or added to dishes. They are a good source of calcium.

Other Nutrients: Edamame are rich in protein, fiber, and several vitamins and minerals, including iron, magnesium, and folate.

Beans and Lentils

Beans and lentils are excellent sources of plant-based protein, fiber, and various essential nutrients. While they may not be as high in calcium as some other foods, they contribute to overall nutrient intake.

Here’s a closer look at the nutritional benefits of white beans, chickpeas, and lentils:

White Beans:

Calcium Content: White beans contain a modest amount of calcium.

Other Nutrients: White beans are rich in fiber, protein, iron, potassium, and folate. They are versatile and can be used in soups, stews, salads, and side dishes.

Chickpeas:

Calcium Content: Chickpeas, also known as garbanzo beans, provide a small amount of calcium.

Other Nutrients: Chickpeas are an excellent source of protein, fiber, iron, magnesium, and folate. They are widely used in various dishes, including hummus, salads, and curries.

Lentils:

Calcium Content: Lentils contain a modest amount of calcium.

Other Nutrients: Lentils are high in protein, fiber, iron, potassium, and folate. They are quick-cooking and can be used in soups, stews, salads, and vegetarian dishes.

Certain Vegetables

Certain vegetables, including okra and turnip greens, contribute to a well-rounded diet by providing essential nutrients, including calcium.

Here’s a closer look at the nutritional benefits of these vegetables:

Okra:

Calcium Content: Okra contains a modest amount of calcium.

Other Nutrients: Okra is a good source of dietary fiber, vitamin C, vitamin K, and folate. It’s often used in soups, stews, and as a thickening agent in dishes.

Turnip Greens:

Calcium Content: Turnip greens are rich in calcium.

Other Nutrients: Turnip greens are also high in vitamin K, vitamin A, vitamin C, and folate. They are a nutrient-dense leafy green that can be used in salads, sautés, and soups.

Fruits

While fruits are generally not very high in calcium compared to some other food groups, they offer a range of other essential vitamins, minerals, and antioxidants.

Here’s a closer look at the nutritional benefits of oranges and dried figs:

Oranges (and Orange Juice, Fortified):

Calcium Content: Oranges themselves contain a small amount of calcium, but their real nutritional strength lies in vitamin C, potassium, and fiber.

Fortified Orange Juice: Some commercially available orange juices are fortified with calcium and vitamin D, which can enhance their nutritional profile.

Fortified orange juice can be a convenient way to increase calcium intake.

Figs (Dried):

Calcium Content: Dried figs contain a moderate amount of calcium.

Other Nutrients: Figs are also a good source of fiber, potassium, magnesium, and iron. They provide natural sweetness and can be enjoyed as a snack or added to cereals and desserts.

Other Calcium Rich Foods

Seaweed (such as Wakame):

Calcium Content: Seaweed, including wakame, can be a good source of calcium.

Other Nutrients: Seaweed is rich in iodine, iron, magnesium, and various trace minerals. It’s commonly used in Asian cuisines, particularly in soups and salads.

Amaranth:

Calcium Content: Amaranth contains a modest amount of calcium.

Other Nutrients: Amaranth is a pseudocereal that is rich in protein, fiber, iron, magnesium, phosphorus, and manganese.  It’s gluten-free and can be used in various dishes, such as porridge, salads, or as a substitute for rice.

Quinoa:

Calcium Content: Quinoa contains a modest amount of calcium.

Other Nutrients: Quinoa is a complete protein, providing all essential amino acids. It is also a good source of fiber, magnesium, iron, and manganese. Quinoa is versatile and can be used in salads, soups, and as a side dish.

Medically Reviewed by Dr. Ramesh Gaddam, MD

General Physician, Diabetologist, and Critical Care Specialist.