Calcium is an essential nutrient that plays a vital role in the development and maintenance of strong bones and teeth, as well as supporting proper muscle function and nerve transmission.

While dairy products are often considered the go-to source of calcium, individuals with lactose intolerance may struggle to consume enough calcium through traditional sources. Fortunately, there are numerous non-dairy alternatives that can provide an ample amount of this crucial mineral. In this article, we will explore a variety of non-dairy calcium sources suitable for those with lactose intolerance.

1. Leafy Green Vegetables

Leafy green vegetables are an excellent source of calcium and other essential nutrients. Options such as kale, collard greens, spinach, and broccoli are rich in calcium and easy to incorporate into your diet.

Just one cup of cooked collard greens contains around 350 mg of calcium, which is about one-third of the recommended daily intake.

2. Fortified Plant Milks

Many plant-based milks, such as soy milk, almond milk, and oat milk, are now fortified with calcium to provide a comparable amount to cow’s milk. When purchasing plant milk, always check the label to ensure that it’s fortified with calcium.

Additionally, fortified plant milks also often contain other essential nutrients such as vitamin D, which aids in calcium absorption.

3. Tofu and Soy Products

Tofu, made from the curds of soy milk, is an excellent source of calcium, especially if it’s prepared with calcium sulfate. Firm tofu contains roughly 350-450 mg of calcium per 100 grams, making it one of the best non-dairy sources available.

Other soy products, such as tempeh and soy yogurt, can also be good calcium sources.

4. Canned Fish with Bones

Certain canned fish, such as salmon and sardines, are not only rich in omega-3 fatty acids but also an excellent source of calcium. This is due to the soft, edible bones that are consumed along with the fish.

Just three ounces of canned salmon with bones can provide around 180 mg of calcium, making it a convenient non-dairy option.

5. Sesame Seeds

Sesame seeds are tiny powerhouses when it comes to nutrient content. Not only are they an excellent source of healthy fats, fiber, and various minerals, but they also boast high levels of calcium.

Two tablespoons of sesame seeds contain approximately 180 mg of calcium, making them an easy and versatile addition to your meals.

6. Legumes

Legumes, including beans, lentils, and chickpeas, are an affordable and nutritious source of plant-based protein and calcium. For example, one cup of cooked black beans contains around 120 mg of calcium.

Incorporating legumes into your diet not only helps meet your calcium needs but also provides other health benefits such as fiber and antioxidants.

7. Almonds

Almonds are not only delicious but also an excellent source of calcium. A handful of almonds (about 1 ounce) provides approximately 80 mg of calcium.

Additionally, they offer healthy fats, protein, and fiber, making them a nutritious and satisfying snack option for those avoiding dairy.

8. Chia Seeds

Chia seeds are tiny seeds packed with nutritional benefits, including calcium. Two tablespoons of chia seeds contain around 180 mg of calcium.

They can be easily incorporated into your diet by adding them to smoothies, oatmeal, yogurt alternatives, or even using them as an egg substitute in baking.

9. Fortified Breakfast Cereals

Many breakfast cereals are fortified with essential nutrients such as calcium. When shopping for cereals suitable for those with lactose intolerance, look for options that specifically state they are fortified with calcium.

Pairing fortified cereal with a plant-based milk can help you meet your dietary calcium requirements.

10. Calcium-Fortified Orange Juice

Some brands of orange juice are fortified with calcium to provide an additional dietary source of this mineral. Check the labels of various brands to find ones that are enriched with calcium.

Ingesting a glass of fortified orange juice can contribute to your daily calcium needs.