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Calcium Sources That Don't Require a Cow
By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on June 30, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
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Content is reviewed before publication and upon substantial updates. Learn more.
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by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by
Ayana Habtemariam, MSW, RDN, LDN Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Calcium is essential for healthy bones, but it does so much more.
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Calcium is required for normal muscle and nerve function and your blood to clot properly. A calcium deficiency puts your health at risk because it can lead to osteoporosis or osteopenia. The Institute of Medicine of the National Academies recommends that adults get 1,000–1,200 milligrams of calcium every day based on age. Dairy products are a well-known source of calcium, but not everyone can consume them, while others may choose to avoid them.
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Does avoiding dairy put you at risk for not getting enough calcium? In some cases, yes, but not if you choose the right non-dairy foods that are naturally high in calcium or fortified with this vital nutrient.
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Here are 15 calcium-rich, cow-free foods to try. 1
Soy Rice and Nut Milk Verywell / Alexandra Shytsman While milk and other dairy products are well known for their calcium content, fortified milk alternatives can also help you get enough of this important nutrient in your diet.
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The U.S. Department of Agriculture (USDA) recommends that adults get three cups of low-fat dairy products or fortified soy-based alternatives in their diet every day.
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Cow's milk alternatives are fortified with both calcium and vitamin D, so they provide a substantial amount of your daily calcium intake. These milk alternatives come in a variety of flavors including, plain, vanilla, and chocolate, plus there are similar 'coffee creamers' made with these products as well. 2
Calcium-Fortified Orange Juice Verywell / Alexandra Shytsman Orange juice is already an excellent source of vitamin C and potassium and adding calcium makes it even more beneficial.
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Depending on the brand, an 8-ounce serving of calcium-fortified orange juice can supply you with up to 35% of your daily calcium need. Make sure the label states the juice has added calcium (bonus points if it also has vitamin D).
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Tofu Verywell / Alexandra Shytsman Tofu is made from soy. It's often used in place of meat in stir fry or curry dishes. Tofu is an excellent source of calcium as long as it's prepared with calcium sulfate—half a cup can provide about half of your daily calcium requirement.
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Be sure to look at the label for tofu processed with calcium—it's also an excellent source of protein and other essential minerals. 4
Kale Verywell / Alexandra Shytsman Kale is one of those superfoods that seems to be high in just about every nutrient you can think of except for vitamin B-12.
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A cup of raw kale is enough to satisfy about 10% of your daily calcium requirement. It's also low in calories—about 7 or so per 1-cup serving. 5
Bok Choi Verywell / Alexandra Shytsman All the dark green leafy vegetables are high in calcium and bok choi, (also known as Chinese cabbage, or pak choi) is no exception.
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One cup of shredded cooked bok choi has about 150 milligrams of calcium—about 15% of your daily requirement. 6
Almonds Verywell / Alexandra Shytsman Almonds make a healthy snack or a nutritious addition to a salad or side dish. One ounce of almonds (about 24 of them) has just under 100 milligrams of calcium.
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They're also rich in magnesium, manganese, and vitamin E, plus they contain plenty of healthy fats. 7
Broccoli Verywell / Alexandra Shytsman Broccoli is another terrific plant source of calcium. One cup of chopped broccoli will provide about 5% of your daily need, plus it's rich in most other vitamins and minerals, plus fiber and antioxidants.
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Definitely worth a second helping. 8
Collard Greens Verywell / Alexandra Shytsman Collard greens are very high in calcium. In fact, one cup of collard greens supplies about one-fourth of your daily requirement.
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Collard greens are also high in several minerals, B vitamins, vitamin A and fiber. 9
Rhubarb Verywell / Alexandra Shytsman Rhubarb is a tangy source of calcium. It's also high in vitamin C, potassium and fiber.
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It's probably too tart to eat without a bit of sugar, but one cup of rhubarb pieces has about 10% of your daily calcium need. 10
Spinach Verywell / Alexandra Shytsman Spinach is loaded with nutrients including iron, calcium, vitamin C and fiber, and most other vitamins and minerals.
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One cup of cooked spinach has about 25% of your daily calcium requirement. Raw spinach is good too, but cooking the spinach really concentrates the nutrients since you'll consume more of the vegetable.
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Navy Beans Verywell / Alexandra Shytsman Navy beans are an excellent source of non-dairy calcium. One cup of cooked navy beans has 125 milligrams for close to 15% of your daily requirement. They're also high in fiber and manganese. 12
Swiss Chard Verywell / Alexandra Shytsman Swiss chard is high in calcium.
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One cup of Swiss chard will cover 10 percent of your daily calcium requirement. Chard is also high in fiber, vitamins A and C, and potassium and several minerals.
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Stewed Tomatoes Verywell / Alexandra Shytsman Stewed tomatoes are an excellent source of calcium. Fresh tomatoes have some calcium as well, but the cooking process concentrates the amount of tomatoes you consume in a serving, which supplies more minerals. One cup of stewed tomatoes contains nearly 10% of your daily calcium requirement.
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They're also high in potassium and iron, plus they're rich in vitamins A and C. 14
Pinto Beans Verywell / Alexandra Shytsman Legumes, in general, are good calcium sources, and one cup of pinto beans supplies you with about 8% of your daily calcium requirement.
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They're also high in manganese and fiber, plus a little vitamin C. Black beans and kidney beans are also good sources—one cup of either bean has about 5% of a day's calcium need. 15
Brazil Nuts Verywell / Alexandra Shytsman Brazil nuts are best known as an important source of selenium, but they're also an excellent source of calcium.
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Six Brazil nuts have about 50 milligrams and supply about 5% of your daily need. They're also high in magnesium and healthy fats. 19 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health & Human Services.
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Calcium Fact Sheet for Health Professionals. Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D.
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Washington, DC: National Academy Press; 2010. U.S.
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Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans.
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Ninth Edition. U.S. Department of Agriculture.
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FoodData Central. 100% calcium fortified orange juice from concentrate, orange.
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U.S. Department of Agriculture. FoodData Central. Tofu, raw, firm, prepared with calcium sulphate.
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U.S. Department of Agriculture. FoodData Central. Kale, raw.
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U.S. Department of Agriculture. FoodData Central.
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Department of Agriculture. FoodData Central. Almonds.
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U.S. Dept. of Agriculture.
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Collards, raw. U.S. Department of Agriculture.
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FoodData Central. Rhubarb, raw.
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U.S. Department of Agriculture.
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FoodData Central. Spinach.
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U.S. Department of Agriculture: FoodData Central. Beans, navy, mature seeds, cooked, boiled, without salt.
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U.S. Department of Agriculture.
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FoodData Central. Chard, raw.
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U.S. Department of Agriculture.
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FoodData Central. Tomatoes, red, ripe, canned, stewed.
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U.S. Department of Agriculture. FoodData Central.
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Beans, pinto, dry. U.S. Department of Agriculture.
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FoodData Central. Red kidney beans, dry, cooked, fat not added in cooking. U.S.
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Department of Agriculture. FoodData Central. Beans, black turtle, canned.
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U.S. Department of Agriculture.
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FoodData Central. Nuts, brazilnuts, dried, unblanched.
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Additional Reading National Institutes of Health Office of Dietary Supplements. Calcium Dietary Supplement Fact Sheet. United States Department of Agriculture Agricultural Research Service.
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National Nutrient Database for Standard Reference 28. United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference.
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Basic Report: 16043, Beans, pinto, mature seeds, cooked, boiled, without salt. Institute of Medicine of the National Academies.
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"Dietary Reference Intakes: The Essential Guide to Nutrient Requirements." By Shereen Lehman, MS
Shereen Lehman, MS, is a healthcare journalist and fact checker. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback!
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