John KIRAGU
- Jun 30, 2022
- 5 min read

10 Non-Dairy Foods That Are High in Calcium

Getting sufficient calcium in your diet is good for your immunity. Research has evidenced that calcium has an important role in muscle and nerve systems, keeping your teeth and bones working properly. Adults need approx. 1000-1200 milligrams of calcium a day. If you don’t consume dairy foods - which are assumed as primary sources of calcium - you are not necessarily prone to brittle bones. Apart from dairy products, there is a variety of non-dairy foods that are high in calcium. Twice serving food that has calcium a day will help you acquire your body calcium requirements. Lack of calcium results in muscle cramps, abnormal heartbeats, and loss of appetite. Some of these non-diary foods that are rich in calcium include:

Dark, Leafy, Green Vegetables

Intake of dark leafy vegetables is good for your general health and, most importantly, they are good sources of calcium. Several green vegetables are high in calcium. Here are 5 vegetables along with tips on how to add them to your meal.

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Kales

Calcium content of about 101mg in 1 cup, chopped and raw plus other nutrients like a hefty dose of vitamin K essential for blood clots, vitamin A and C. This type of food racks up 30 calories per serving, about 6g of carbs (2 are fiber), and approximately 3g of protein. They also contain fewer fats with omega-3 fatty acids known as alpha-linoleic acid. Adding more kales to your daily meal and diet will surprise you by increasing the number of nutrients that facilitate good health.

Collard Greens

Collard greens have about 260mg per cup when cooked and serve more than a quarter of the daily calcium requirement. It is loaded with nearly three days of vitamin A that maintain good vision as you age. Traditionally, it is prepared with bacon and also has great taste when mixed with garlic and olive oil. It is a good source of vitamin K essential for the regulation of calcium and formation of bones, along with other vitamins and minerals typically found in green leafy vegetables.

Bok Choy

Bok choy contains 160mg of calcium in 1 cup when cooked, bok choy has higher bioavailability of 80 grams of calcium absorption which is 50%. By eating bok choy, you will acquire more bioavailable calcium than those found in dairy food. In addition, it contains minerals, vitamin C, K, and also has fiber which is an important nutrient to your overall health. The presence of calcium in bok choy naturally helps the body in blood circulation which minimizes the factors of developing heart diseases. There are many ways of consuming bok choy, i.e., raw, cooked in a soup, or roasted. You can incorporate bok choy in your diet to attain the required amount of calcium in your body.

Cabbage

It is an excellent source of calcium to introduce into your diet. Cabbage has a calcium content of about 141mg per 100 grams when cooked and 232mg per 100 grams when consumed raw. It contains other nutrients such as vitamin K and phenol that reduce heart diseases and incredibly fight carcinogenic elements. Cabbage is ductile; meaning, you can consume it raw, boiled, or even steamed

Broccoli

Broccoli contains 47mg of calcium in 100g of broccoli which is a generous amount of calcium. It also has other nutrients at high levels such as vitamin A, and fiber, and has low calories. It has vitamin K which is important for blood clots when you are injured or cut.

Tofu

It is made from soya beans are a superfood with high calcium content, Fortified tofu has a higher level of calcium and has low calories with no cholesterol. Serving three ounces of tofu can provide 300g of calcium. Despite slow absorption, you can still acquire approximately 93mg of calcium from tofu. The recommended intake of calcium is (1000-1200mg in a day) and is based on the calcium content in food and not the bioavailable calcium. The recommendation considers absorption of calcium varies with the type of food. Calcium content in tofu varies with brand and the firmness which can range from about 275-861mg per half cup. Intake of tofu containing calcium salt which is used as a coagulant manufacturer will help you receive the benefits of calcium. Tofu is also an excellent source of protein therefore consider adding it to your meals and salads.

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Almonds

It contains about 385 mg of calcium which is more than a third of recommended daily calcium intake. Almond has other healthy nutrients such as fiber, vitamin E, and other significant minerals that are essential for healthy bones. Almond skin is a good source of bioactive polyphenols which is essential in managing blood pressure levels and keeping your blood vessels flexible and in good condition.

Chia Seeds

Chia seed appears to be small but with numerous amounts of nutrients. These seeds have been acknowledged for their health benefit for many years. A tablespoon of chia seeds provides 179 milligrams of calcium. It also has minerals, fiber, and, omega-3 fatty acids that are good for improving blood sugar management, maintaining strong bones, and reduced heart conditions. Chia seed being a source of calcium and other nutrients promotes your bone’s mineral density.

Sunflower Seeds

One cup of sunflower seed kernels has about 109mg of calcium. These seeds are also rich in magnesium which is essential for calcium balance in your body and promotes healthy muscles and regulation of nerves. It also contains copper and vitamins with healthy optimal benefits. You should consider taking an unsalted handful of sunflower kernels to minimize the level of calorie consumption.

Photo by Engin Akyurt

Beans

Beans are excellent sources of calcium with a decent amount of protein, fiber, and plenty of vitamins and minerals. One cup of soybean has about 505mg of calcium, white beans contain approximately 485mg, and kidney beans range about 359mg. It also facilitates stable heart functioning for it contains nutrients that help in blood pressure. You can consume them when steamed or roasted, and introduce them to your soup or salads.

Soy Milk

If you cannot have regular milk or dairy product in your diet, fortified soymilk is an excellent source of calcium substitute. It contains about 340mg per cup. Intake of enough calcium strengthens your bones and reduces the risks of osteoporosis. It also contains other nutrients such as potassium, choline, folate, vitamin A and B. You can include soymilk in your diet by adding it to cereals, smoothies, and in baked meals/snacks.

Butternut Squash

Butternuts squash is packed with calcium together with bloat-banishing potassium. It is also rich in carotenoids essential in fighting heart diseases, arthritis, and facilitates good vision. It contains about 84 milligrams per cup and other nutrients such as 31mg of vitamin C which is higher than one-third of the required amount daily. It has vitamin A with a variety of versatile ways of intake.

Photo by Viviana Rishe

Dried Figs

Figs have more and sufficient calcium compared to any other dried fruits. It contains about 162mg of calcium per 100g of dried figs. Rich fiber is essential in digestion and helps in nutrient absorption in the body. You can consume figs with other ingredients but it is satisfying on its own.

Sweet Potatoes

Sweet potatoes contain 68mg of calcium and other nutrients such as potassium, vitamin A and C. Vitamin A is a crucial antioxidant that facilitates good vision and cancer prevention. Naturally, a sweet potato is low in fats and calories and a good source of fiber and other nutritional values. Studies has concluded that people who consume sweet potato being a source of fiber have a low risk of developing diabetes.

Calcium is an important mineral in your body that is easy to obtain and include in the diet. Consider taking 2 to 3 plant-based calcium per day which will surprisingly improve your health. If you are not able to acquire the recommended amount of calcium you should seek advice from your doctor on taking calcium supplements.