Everyone knows that calcium is important for building strong bones—but that’s not the whole story. Calcium is also essential for proper muscle function, nervous system performance, and even preventing blood clotting. Yet, most of us immediately picture a glass of milk when we think of calcium.
In recent years, it has become clear that this essential mineral can also—quite easily—be obtained from non-dairy sources. Clinical dietitians explain that with proper planning, it is entirely possible to meet the recommended daily calcium intake without dairy products. Here are four plant-based food groups that may surprise you with the amount of calcium they provide.
1. Green Leafy Vegetables
Leafy vegetables are an excellent source of calcium—and in some cases, the amount even exceeds that in dairy products. One cup of cooked collard greens, for example, contains about 440 mg of calcium—almost half the recommended daily amount.
Other green vegetables also make a significant contribution:
Kale: 177 mg per cooked cup
Bok choy: 158 mg
Broccoli: 60 mg
Important to know: Some vegetables, such as spinach or beets, contain high levels of oxalates—substances that can inhibit calcium absorption. But there’s a simple solution: Steaming or light cooking reduces oxalate content and improves absorption.
2. Grains and Seeds
Seeds provide not only fatty acids and iron but also impressive amounts of calcium:
Poppy seeds: 260 mg in two tablespoons—almost like a cup of milk!
Chia seeds: 167 mg in two tablespoons
Sesame seeds: 88 mg per tablespoon
Amaranth (cooked): 116 mg per cup
You can add seeds to vegan yogurt, salads, smoothies, or baked goods—boosting the nutritional value of any meal.
3. Surprising Natural Snacks
Some calcium sources are hidden in snacks—mainly plant-based ones. For example:
Dried figs: 120 mg in four pieces (about 40 g)
Wakame seaweed: 150 mg per cup
Edamame (shelled, cooked): 100 mg per cup
Pay attention to sugar levels (in figs) and sodium (in seaweed), and don’t forget to rinse your mouth after dried fruits to prevent bacterial buildup on teeth.
4. Fortified Products
Many plant-based foods are fortified with calcium, making them a viable alternative to dairy. It’s important to read labels to ensure calcium has indeed been added.
Common examples:
Fortified tofu: 250–300 mg per 100 g
White beans: 160 mg per cooked cup
Corn tortilla: 46 mg per 15 cm piece
So if you thought calcium equals milk—think again. There’s a whole world of plant-based foods that help maintain strong bones, active muscles, and a healthy smile—all without a single sip of milk.