Dairy and Non Dairy Calcium Rich Foods

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Dairy and Non Dairy Calcium Rich Foods
calcium rich foods, dairy and non dairy calcium rich foods
KayaWell Expert
  • Calcium is very important for your health. Calcium is essential for general health. Most adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, according to the National Institutes of Health (NIH) in the United States. This amount of calcium in milk is about three 8-ounce glasses of milk. In this article, we'll discuss the best source of calcium-rich foods, vegetables and fruits, Dairy and Non-Dairy foods high in calcium.

    Milk is one of the best sources of calcium that we can consume. If you talk about calcium food then people mostly consume dairy products. Calcium is an important mineral that is required throughout the life. It helps a lot to strengthen the bones and teeth. Moreover, it plays an important role in heart health, muscle strength, and signalling nerves.

    Amount of Calcium Consumption per Day

    For most adults, the recommended daily calcium intake is 1,000 mg per day, though women over 50 and everybody over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg.

    However, through their diet, a significant percentage of the population does not fulfil their calcium needs. The common calcium in dairy products items are milk, cheese and yoghurt. However, this mineral is also high in many non-dairy sources. These include fish, leafy greens, legumes, dried fruit, tofu and various calcium-fortified foods.

Symptoms of Calcium Deficiency

What Happens When You Are Calcium Deficient?

It is not only calcium deficiency that can affect your health but also vitamin D, phosphorus and magnesium deficiency, all of which help to absorb calcium. Below are some reasons why you may become calcium deficient.

  • Old age

  • Menopause

  • Poor absorption of calcium in the body

  • Medications

  • Inadequate consumption of calcium-rich foods

Need to Consume calcium-rich foods for bones

While you will find tons of articles highlighting the importance of a healthy heart or good mental health, the benefits of healthy strong bones remain mostly whispered. But healthy bones are equally essential.

Our bones support body movement and posture

They protect vital organs like the heart and lungs

They help perform various movements and activities

They also store essential minerals for body needs

And, they produce blood cells too.

Luckily, you don't have to go beyond your comfort to add these calcium food sources to your diet. Many tasty foods have lots of calcium. And, they are easy to make or buy.

Milk, Cheese & Yogurt: These dairy staples are part of people’s diets across the globe. They are a well-known calcium source and come in various options. They're also a good source of vitamin D, which helps your body absorb calcium effectively.

Leafy Greens: You must have heard it a thousand times. But we will say again, “Leafy greens are a must-add to your diet”. Kale, collard greens, and mustard greens are excellent to make your nones string for life. You can eat them raw as part of your morning salads, or even add them to your meals as stir-fries or soups.

Plant-Based Options: If you are following a vegan diet and looking for dairy alternatives- Soybeans, tofu, and fortified soy drinks are excellent choices. They offer a good amount of calcium alongside protein and other essential nutrients.

Nutty Goodness: If you are looking for calcium options that are easy and eatable in between meals - try almonds and nuts. They're full of healthy fats and fibre, perfect as snacks or toppings for salads, yoghurt, or oatmeal.

Fortified Favorites: Many breads and cereals are rich in calcium, providing an easy way to boost your intake throughout the day. Check the label to see the calcium content and choose options that fit your dietary needs.

Canned Fish: Canned sardines and salmon (with bones included) are a double win! They provide a good amount of calcium along with heart-healthy omega-3 fatty acids.

Calcium-Rich Fruits and Vegetables

Check out the best source of Vitamin D Vegetables and Fruits that you can intake daily.

1. Pineapple 

Pineapples are fantastic fruits, but diabetics cannot recommend them. These juicy fruits along with other vitamins and minerals are said to be loaded with calcium.

2. Litchi 

Litchi may have the least amount of calcium, but it will only help add up to the mineral content when tossed in a fruit bowl.

3. Orange

We often consume them without knowing how beneficial they are. Oranges are also among the best calcium sources following vitamin C.

Read Also: Are Tangerines Good For You?

4. Papaya

Papaya contains a generous amount of calcium; it is said to have about 20 milligrams per 100 grams of servings. It does make for super healthy fruit, whether you eat it raw or cooked.

5. Kiwi

Kiwi are not only high in vitamin C, but they also have a calcium content that is beneficial to the body. It's said the tropical fruit has about 60 milligrams of calcium. Make sure that you eat the fruit or gulp a glass of kiwi juice.

6. Kale

Kale is a leafy green vegetable packed with calcium and other nutrients. It's great in salads, smoothies, and as a cooked dish.

7. Spinach

Spinach is a Healthy Foods High in Calcium and iron. It's delicious in salads, sautés, and blended into smoothies.

8. Broccoli

Broccoli provides a good amount of calcium along with fibre. It can be steamed, roasted, or added to stir-fries.

9. Bok choy

Bok choy, a type of Chinese cabbage, is rich in calcium. It is commonly used in Asian dishes and soups.

10. Collard greens

Collard greens are nutritious and high in calcium. They are often cooked slowly and seasoned for a delicious side dish.

Best Source of Calcium-Rich Foods

1. Soy milk

The Soyfoods Association of North America claims that soy milk gives cow's milk a run for its money on the nutrition front. One cup of fortified soy milk contains approximately the same amount of calcium as cow's milk equivalent. The choice of a product that is fortified with calcium carbonate is essential. Also, soy milk is high in vitamin D and contains less saturated fat than whole lactose milk.

Read Also: Impressive Benefits Of Soy Milk

2.  Figs

Also, they have more calcium than any other dried fruit. Dried figs include 5 per cent of calcium Recommended Dietary Intake RDI in one ounce (28 grams). Also, figs provide decent potassium and vitamin K amounts. Dried figs are one of the best plant-based sources of calcium.

Read Also: 5 Reasons Why You Should Not Eat Too Many Dried Fruit

3. Broccoli Rabe

Broccoli rabe is a cool season crop. Well-drained, fertile, moisture soil is essential for good yields. Fresh broccoli rabe greens are an excellent source of several essential B-complex groups of vitamins such as pyridoxine, thiamin, and riboflavin, and minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese. It provides more than half your daily value of immune-boosting vitamin C and about 3 grams of belly-filling protein. It’s also a great source of vitamin A.

4. Edamame and Tofu

Edamame is a young soybean that is often sold while still encased in the pod. One cup of edamame (155 grams) packs 10 per cent of the calcium RDI. It's also a decent protein source and provides all of your daily folate in one single serving. Tofu made with calcium also has exceptionally high levels — you can get 86 per cent of the calcium RDI in just half a cup (126 grams).

Read Also: 9 Health Benefits Of Tofu

5. Okra

A single cup of raw okra has a calcium content of 82 mg. Okra is also a big source of protein, fibre, iron, and zinc. Most people love boiled, baked, pickled, or roasted vegetables. A diet rich in fruits and vegetables can reduce a person’s chances of developing a range of health conditions, including obesity, diabetes, and cardiovascular disease.

6. Orange & Orange Juice

One big orange contains 74 mg of calcium while one single glass of calcium-fortified orange juice contains 300 mg. Blood tests showed that the study participants absorbed as much calcium from fortified orange juice as they did from calcium supplements or milk.

7. Sunflower Seeds

A single cup of sunflower seed kernels has a calcium content of 109 mg. These seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates the health of nerves and muscles. Additionally, the kernels of sunflower seeds contain vitamin E and copper. Such nutrients combined can promote bone strength and resilience, and prevent bone loss. Sunflower seeds, however, may contain large concentrations of added salt, which is depleting calcium levels in the body. Pick raw, unsalted seeds to offer optimum health benefits. 

Often, to prevent unnecessary calorie consumption, find a single serving of one handful of kernels.

Read Also: 10 Amazing Benefits Of Sunflower Seeds

8. White Beans

One cup of white beans has a calcium yield of 161 mg. White beans are a food which is low in fat and also rich in iron. Add it to a favourite soup or salad, eat it in a side dish or use it in hummus.


To wrap up, it is important to highlight that early-stage calcium deficiency is easy to kiss. Most people discover that they are calcium deficient when the bone loss has already progressed to the extremes. That’s why it is always wise to consult an expert if you experience symptoms like Muscle aches, cramps, and spasms.

Consuming these calcium-rich foods in your diet helps you manage your bone health and physical strength. However, consulting a healthcare professional can help you determine your individual calcium needs. It will ensure you're on the right track.


1. Can the body pull calcium from our bones?
Yes, it can. As we grow old and do not efficiently manage our body’s calcium needs, the body can start using calcium from the bones to maintain key functions. This can accelerate calcium loss in the bones and can lead to other more serious bone concerns.

2. What foods are high in calcium?

To get enough calcium, eat:

  • Dairy Products: Milk, cheese, yoghurt.

  • Leafy Greens: Kale, spinach, collard greens.

  • Fortified Foods: Almond milk, soy milk, fortified orange juice.

  • Nuts and Seeds: Almonds, sesame seeds, chia seeds.

  • Fish: Canned sardines, salmon.

  • Tofu and Tempeh: Calcium-fortified options.

    3. Is Yoga good for bones? 

    Sure, yoga helps bones. It strengthens muscles and improves balance, both reducing fall risk and potentially boosting bone density.

    4. At what age does the bone density start lowering? 

    Bone density starts to decline gradually around age 40. It's a slow process at first but becomes more rapid with time.

    5. Can I get enough calcium without consuming dairy products? 

    Yes, you can get enough calcium without dairy by eating a variety of non-dairy calcium-rich foods for vegetarians. It's important to include a mix of these foods in your diet to meet your calcium needs.