When most people think of calcium, they often picture dairy products like milk, cheese, and yoghurt. However, for those following a dairy-free lifestyle, whether due to lactose intolerance, vegan preferences, or personal health choices, there are plenty of plant-based and dairy-free alternatives that can support bone health and overall wellness.
Calcium is essential for bone and teeth health, muscle function, nerve signalling, and hormone secretion. While dairy is a common source of calcium, you can still meet your calcium needs through a variety of dairy-free foods.
Calcium Requirements
The amount of calcium you need depends on your age, sex, and overall health. The UK’s National Health Service (NHS) recommends the following calcium intake:
Children 1-3 years: 350 mg/day
Children 4-6 years: 450 mg/day
Children 7-10 years: 550 mg/day
Adolescents 11-18 years: 800 mg/day
Adults 19-64 years: 700 mg/day
Adults 65+ years: 700 mg/day
Pregnant and breastfeeding women: 700 mg/day
It's important to ensure you’re meeting these requirements, especially when avoiding dairy, as calcium is crucial for bone health and overall wellbeing.
Calcium Sources
1. Fortified Plant-Based Milks
Fortified plant-based milks are one of the best sources of calcium for those avoiding dairy. Whether you prefer almond, soya, oat, or rice milk, many of these options are enriched with calcium, often providing a similar amount to cow’s milk. Only non-organic plant-milks are fortified. I typically recommend soya milk due to its high protein content.
Calcium per 1 cup (240ml): 300 mg (depending on the brand and fortification level)
2. Fortified Soya Yogurt
Soya yogurt is another great dairy-free option that’s often fortified with calcium. It can be an excellent alternative to traditional dairy yogurt and is also rich in protein and live bacteria.
Calcium per 1 pot (125g): 150–250 mg (depending on the brand)
3. Tofu (Fortified with Calcium)
Tofu is a versatile and nutritious food that’s especially beneficial for those following a dairy-free diet. When tofu is made with calcium salts, it becomes an excellent source of both calcium and protein. Depending on how it’s prepared, tofu can offer significant calcium content. Tofu can be used in savoury dishes like stir-fries, salads, or even sweet recipes such as smoothies and desserts.
Calcium per 1/2 cup (126g): 200–400 mg (depending on brand and preparation)
4. Sardines with Bones
Sardines are an excellent source of calcium for those who are not vegan. The bones in canned sardines are soft and rich in calcium, offering a convenient way to boost your intake. Sardines are also rich in omega-3 fatty acids, which support heart health. Sardines are perfect for adding to salads, pasta, or simply eating on their own with a squeeze of lemon.
Calcium per 1 can (90g): 325 mg (varies depending on brand and preparation)
5. Collard Greens
When it comes to leafy greens, collard greens are among the top choices for calcium. These dark, leafy vegetables are rich in calcium, as well as fibre, vitamins A and C, and antioxidants that are important for overall health. They are also a great source of vitamin K, which is important for regulating calcium within the bones.
6. Kale
Kale is another leafy green that’s packed with calcium. This nutritious vegetable also provides a wealth of vitamins and minerals, making it a great addition to a balanced, dairy-free diet. Add kale to salads, smoothies, soups, or sauté it for a delicious, nutrient-dense side dish.
Calcium per 1 cup (130g) cooked: 180 mg
7. Chia Seeds
Chia seeds are incredibly nutrient-dense and offer a variety of health benefits. These tiny seeds are packed with calcium, fibre, and omega-3 fatty acids, making them a great option for those on a dairy-free diet. Sprinkle chia seeds on smoothies, oatmeal, or yoghurt.
Calcium per 2 tablespoons (28g): 180 mg
8. Tahini (Sesame Seed Paste)
Tahini, made from ground sesame seeds, is an excellent dairy-free source of calcium. It’s rich in healthy fats and can be used in a variety of dishes, from dips to dressings.Tahini is also a good source of protein and healthy fats. It can be used to make hummus, dressings, or simply drizzled over roasted vegetables for a creamy and calcium-packed topping.
Calcium per 2 tablespoons (30g): 130 mg
Conclusion
There are many dairy-free options for meeting your calcium needs. From fortified plant-based milks and soya yoghurt to tofu and sardines with bones, you can easily incorporate a variety of calcium-rich foods into your diet to support strong bones and overall health.
If you're unsure about your calcium intake, consider speaking with a nutritionist or healthcare provider to help you tailor your diet to your specific needs.
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