What other foods besides dairy provide calcium?
Calcium isn’t only in milk and other dairy products. Many non-dairy foods also contain meaningful amounts of calcium, including certain vegetables, beans and legumes, nuts and seeds, and fortified foods.
Which vegetables and greens are good calcium sources?
Some leafy greens are high in calcium. Examples include kale and bok choy. Other vegetables can contribute smaller amounts depending on how they’re prepared.
Do beans and soy foods provide calcium?
Yes. Beans and other legumes can provide calcium, and calcium-set tofu (made with a calcium-containing coagulant) is typically a reliable source. Some soy milks are also fortified with calcium.
Are nuts and seeds a meaningful calcium source?
Certain nuts and, especially, seeds can provide calcium. Sesame and chia are commonly used examples. (The amount can vary a lot by brand and serving size.)
What fortified foods can help you reach your calcium needs?
Calcium is frequently added (fortified) to foods such as plant-based milk alternatives (like soy, almond, or oat milk) and some yogurts. Fortified orange juice and ready-to-eat cereals can also contribute, depending on the product.
How do you compare calcium from different food groups?
A practical way to compare is to check nutrition labels. Calcium content is usually listed as mg per serving, and some products include the percentage of Daily Value. This helps you weigh different food groups on an equal basis.