Non-Dairy Calcium Rich Foods

  • Posted on in Fitness
Non-Dairy Calcium Rich Foods

Our body needs calcium to function properly and there are 12 non-dairy calcium rich foods you can eat!

Calcium is one of the primary minerals in the body that is responsible for healthy bones and teeth. However, did you know that calcium is also needed for proper development of muscles and nerves? You need approximately 1,000 milligrams of calcium each day to provide your body with the calcium it needs. Everyone knows that dairy products, such as milk and yogurt, are filled with calcium; however, what do you do if you have a dairy allergy, suffer from lactose intolerance or are vegan?

The good news is that there are many non-dairy foods rich in calcium that can serve as adequate alternatives! Those, along with a calcium supplement, like those provided by Metagenics , would ensure you get the calcium you need. Check out this list of 12 non-dairy calcium rich foods so you can give your body everything it needs!


Snack on almonds to get your calcium! Each 1/4 cup serving of almonds provide about 70 milligrams of calcium and 75 milligrams of magnesium.

Blackstrap Molasses

Do you have a sweet tooth? If so, try a tablespoon of blackstrap molasses. Each tablespoon is packed full of nutrients including 170 milligrams of calcium and 1 milligram of iron.

Bok Choy

Bok choy, a Chinese cabbage, provides you with 74 milligrams of calcium and 19 milligrams of magnesium. Additionally, this healthy veggie supplies you with over 140 percent of the recommended daily allowance of vitamin A and 75 percent of the vitamin C you need.

Chia Seeds

Snack on a 1.5-ounce serving of chia seeds to get a healthy 300 milligrams of calcium. Additionally, this wholesome seed contains 30 percent of the recommended daily allowance of magnesium, making it the perfect choice for those wanting to increase their calcium levels naturally.

Dried Figs

This delicious sweet fruit offers you antioxidants, calcium and fiber all in one! Eight whole dried figs give over 100 milligrams of calcium, which equates to approximately 10 percent of the calcium you need on a daily basis.


Enjoy a kale salad and get a decent amount of calcium your body craves. Two cups of raw kale offers almost 20 percent of the total calcium you need.


One cup of okra provides the body with essential nutrients including 53 micrograms of vitamin K, 86 micrograms of folate, 57 milligrams of magnesium and 81 milligrams of calcium.


Did you realize that one orange can provide you with 65 milligrams of calcium? In addition to being packed with calcium, oranges overflow with vitamin C which helps improve immunity, while giving your body with the calcium it needs for healthy blood vessels. Not to mention that the citrus fruit gives your taste buds a sweet & succulent treat!


Canned sardines are a great way to get calcium, vitamin D and omega 3 fatty acids. Seven sardine fillets provide over 300 milligrams of calcium.


Tapioca contains approximately 300 milligrams of calcium in each 1/2 cup serving. This starch, from the cassava root, is used to thicken of puddings and pie fillings. Did someone say dessert?


Firm tofu is made from dried soybeans and is often consumed in reduced-calorie diets to lose weight. This healthy meat alternative provides for a good amount protein and calcium. Each half-cup serving packs over 350 milligrams of calcium!

Non-Dairy Calcium Rich Foods

White Beans

White beans provide both calcium and iron. Each 1-cup serving of white beans supplies your body with 190 milligrams of calcium.

In order for calcium to properly absorb into the body, you must also have plenty of vitamin D and magnesium in your diet. But, with current diet trends, many people do not receive appropriate amounts of magnesium which results in reduced calcium absorption. To combat this, a multivitamin, rich in magnesium and vitamin D, will help ensure you are getting the calcium you need.

These supplements, along with healthy eating habits, will provide you with the calcium you need for healthy bones, blood vessels and muscles. Additionally, calcium regulates your blood pressure and may even help prevent insulin resistance!

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