Best Non Dairy Sources of Calcium in Food

For most people, having one or two cups of milk a day is a quick and easy way to achieve their recommended required daily intake of calcium. For others, there are many reasons why they don’t drink milk, from medical reasons to personal preferences. Some of these people who do not drink milk might end up with calcium deficiency related diseases, the most common conditions in elderly people are osteoperosis and osteoarthritis. However, there are others who are unaffected by these diseases eventhough milk was not part of their diet. It just shows that calcium does not have to come from a cow.

There are plenty of high in calcium foods out there that people are unaware of. Most of the foods are readily available in the stores and it is up to the individual to include them in their daily diet. For people who experience intolerance to milk and lactose, it would be a healthy advantage to consume some of these food items every day.


Spinach is known for its high content in iron. It is also high in calcium. One cup of boiled spinach contains 245 mg of calcium.

Collard Greens

These vegetable is available the whole year round. The thick leaves of the collard greens are slightly bitter and they are harvested just before the leaves are fully grown. One cup of collard greens will provide over 300 mg of calcium.


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Turnip Leaves

Most people eat the turnips and discard the leaves without knowing these leaves are edible. Eventhough the turnip leaves are bitter, they contain high amounts of calcium, so next time you buy some turnips, remember the leaves can also be eaten. Boil the leaves in hot water to reduce the bitterness. Discard the initial boiling water and then cook the leaves again in fresh boiling water. Each cup of turnip leave contains about 250mg of calcium.


This vegetable looks like cabbages and grows best in cooler weather. Kale leaves are usually steamed. One cup of steamed kale leaves contain about 200mg of calcium.

Swiss Chard

Like the spinach, swiss chard is high in iron and calcium. This vegetable is popularly grown in home gardens because they are hardy plants and are available the whole year round. One cup of leaves contain over 100mg of calcium.image


We all love broccoli. It can be eaten raw, boiled or stir fried. There are a few varieties of broccoli including the sprouting broccoli and the purple ones which are available in the markets. One cup of broccoli contains 170mg of calcium.

Sesame seeds

These small seeds are full of goodness like calcium, iron, magnesium, phosphorus and vitamin C. You can find sesame seeds in bread topppings, desserts and cakes. One cup of roasted sesame seeds contains over 300g of calcium. Ground sesame seeds made into a paste is called tahini, which is used in dips, spreads and cooking.

Brazil Nuts

Nuts are great for snacks. A handful of brazil nuts has about 100mg of calcium, so remember to carry some in your bag for healthy snacks.



Like the sesame seed, flaxseeds are high in vitamins and minerals including calcium. Flaxseeds can be used in cooking, or added to breakfast cereals.


Another great source of calcium, other minerals and vitamins. A great way to take calcium while you are on the go is to include some almonds in your healthy snack bag with other nuts and some dried fruits.


The papaya fruit is rich in so many minerals, vitamins and dietary fibre. Calcium is high on the list so this fruit is one great source to get your calcium.

Blackstrap Molasses

This is extracted from sugar cane. It is known as a health food because of its nutritional value. It contains significant amounts of vitamins and minerals including calcium.


Kelp is actually seaweed and it is loaded with plenty of minerals and vitamins. One cup of kelp contains over 100mg of calcium.

As you can see, there are lots of non dairy sources of calcium. It is obvious a diet rich in vegetable greens, nuts, fruits and seeds will provide you with healthy benefits and most importantly, the calcium that your body requires. If you are able to include at least five of these foods in your everyday diet, you can be assured you are not missing out on your daily intake of calcium.