Calcium is an essential mineral that is important for strong bones and teeth, nerve function, muscle function, and blood clotting.

While dairy products are one of the best sources of calcium, those who follow a dairy-free or vegan diet may struggle to consume enough calcium in their meals.

Fortunately, there are plenty of alternatives to dairy that are rich in calcium. Here are ten calcium-rich foods that are perfect for dairy-free diets:.

1. Tofu

Tofu is made from curdled soy milk and is an excellent source of calcium. A half-cup serving of tofu can provide up to 434 milligrams of calcium. It is versatile and can be used in a variety of dishes, from smoothies to stir-fries.

2. Kale

Kale is a nutrition powerhouse and is known for its high vitamin and mineral content. One cup of cooked kale contains around 94 milligrams of calcium, making it a great addition to any dairy-free meal plan.

3. Almonds

Almonds are a great source of calcium, protein, and healthy fats. A serving of almonds (about 23 nuts) contains around 75 milligrams of calcium. Almonds are a convenient snack and can also be added to oatmeal, smoothies, or salads.

4. Chia Seeds

Chia seeds are tiny but packed with nutrients. A one-ounce serving (about two tablespoons) contains around 177 milligrams of calcium. Chia seeds are a versatile ingredient and can be added to water, smoothies, or yogurt alternatives.

5. Spinach

Spinach is another nutrient-dense food that is rich in calcium. One cup of cooked spinach contains around 245 milligrams of calcium. It is easy to add spinach to pasta dishes, wraps, or smoothies for an extra boost of calcium.

6. Blackstrap Molasses

Blackstrap molasses is a thick, dark syrup that contains a significant amount of calcium. Just two tablespoons of blackstrap molasses can provide up to 400 milligrams of calcium.

It is a sweet addition to baked goods or can be mixed into oatmeal or smoothies.

7. Edamame

Edamame is a tasty snack that is high in protein and calcium. One cup of cooked edamame contains around 100 milligrams of calcium. It can be eaten on its own as a snack or added to stir-fries or salads.

8. Figs

Figs are a sweet and chewy fruit that is rich in calcium. One dried fig contains around 13 milligrams of calcium, and a half-cup of fresh figs contains around 121 milligrams of calcium.

Figs can be eaten on their own as a snack or added to oatmeal or yogurt alternatives.

9. White Beans

White beans are a versatile and protein-rich food that is also high in calcium. One cup of cooked white beans contains around 160 milligrams of calcium. They can be added to soups, stews, or salads for an additional source of calcium.

10. Fortified Plant-Based Milk

Plant-based milk alternatives like soy milk, almond milk, and oat milk can be a good source of calcium if they are fortified with the mineral. Make sure to check the labels and choose a brand that is fortified with calcium to max out on the nutrient.

It is important to note that some calcium-rich foods, like spinach and chard, contain oxalates, which can bind to calcium and prevent its absorption.

However, consuming a variety of calcium-rich foods throughout the day can help overcome this issue and ensure adequate calcium intake.

Summary

For those who follow a dairy-free or vegan diet, it is still possible to consume enough calcium by incorporating calcium-rich foods into their meals.

Tofu, kale, almonds, chia seeds, spinach, blackstrap molasses, edamame, figs, white beans, and fortified plant-based milk are all excellent sources of calcium that can be enjoyed in a variety of ways.