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What Are the Best Dairy-Free Sources of Calcium?

Clara Kedrek
Clara Kedrek

Calcium is a mineral that typically must be obtained from the diet to maintain good health. Although many dairy products such as milk, cheese, and yogurt are excellent sources of calcium, people with lactose intolerance or those subsisting on a non-dairy diet for other reasons might not be able to eat these foods. Some natural dairy-free sources of calcium can include leafy green vegetables, beans, and seafood. A variety of supplements is available over the counter to increase the calcium in the diet. Additionally, a number of food manufacturers supplement their products with calcium in an effort to appeal to consumers interested in maximizing their calcium intake.

Natural non-dairy sources of calcium can include leafy green vegetables, beans, and seafood. Examples of vegetables that are high in calcium include collard greens, spinach, turnip greens, kale, beet greens, and dandelion greens. Soybeans, white beans, and cowpeas are also rich in this mineral. Other non-dairy, plant-based sources of calcium include blackstrap molasses and okra.

Salmon is a good source of calcium.
Salmon is a good source of calcium.

A variety of different types of fish are also high in calcium. Often, small fishes that are eaten with their bones intact provide the highest amounts of this mineral. Sardines, for example, are rich in calcium. Other types of fish and shellfish including ocean perch, pink salmon, farmed rainbow trout and blue crab are also good sources of this mineral.

Blackstrap molasses, which contains calcium.
Blackstrap molasses, which contains calcium.

Calcium can also be found in vitamins or supplements. In patients with high calcium needs who are on a dairy-free diet, obtaining enough calcium through the diet can be difficult. Thus, vitamins serve as a healthy, cost-effective way to maximize intake of this important mineral. Supplements are available as pills that are taken by swallowing, chewable pills, or as powders than can be mixed into drinks. Often these supplements combine calcium with vitamin D because both of these compounds are important for maintaining strong bones.

Blue crab, a good source of calcium.
Blue crab, a good source of calcium.

Many fortified foods can also be good sources of calcium. A variety of manufacturers add calcium to pre-packaged food because they have noted that consumers are interested in getting more calcium in their diets. Many types of ready-to-eat breakfast cereals and instant oatmeal packets contain added calcium. Beverages such as soy milk and orange juice are often fortified with this important mineral. Although these products often feature labels advertising their calcium content, another way to determine the amount of calcium in a product is to look at its nutrition facts label.

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    • Salmon is a good source of calcium.
      By: Witold Krasowski
      Salmon is a good source of calcium.
    • Blackstrap molasses, which contains calcium.
      By: Kenton
      Blackstrap molasses, which contains calcium.
    • Blue crab, a good source of calcium.
      By: tdoes
      Blue crab, a good source of calcium.
    • Bananas contain calcium.
      By: Hyrma
      Bananas contain calcium.
    • Oatmeal is a source of calcium.
      By: Africa Studio
      Oatmeal is a source of calcium.
    • Soy milk is a good source of calcium.
      By: 3dsguru
      Soy milk is a good source of calcium.
    • If someone is lactose intolerant, he may need to take a daily calcium supplement.
      By: idildemir
      If someone is lactose intolerant, he may need to take a daily calcium supplement.
    • Kale contains plenty of calcium.
      By: silencefoto
      Kale contains plenty of calcium.
    • People should check the nutrition facts on labels to determine the calcium content in packaged foods.
      By: Stephen VanHorn
      People should check the nutrition facts on labels to determine the calcium content in packaged foods.
    • Salmon fillets are high in calcium.
      By: dulsita
      Salmon fillets are high in calcium.
    • Collard greens are a good source of calcium.
      By: Onionhead
      Collard greens are a good source of calcium.
    • Many people have allergies or sensitivity to dairy products or avoid them for ethical reasons.
      By: lidante
      Many people have allergies or sensitivity to dairy products or avoid them for ethical reasons.
    • Sardines -- a type of small fish in the herring family -- are rich in calcium and other minerals, vitamin D, and omega-3 fatty acids.
      By: Picture Partners
      Sardines -- a type of small fish in the herring family -- are rich in calcium and other minerals, vitamin D, and omega-3 fatty acids.