Calcium is an essential nutrient that plays a crucial role in maintaining healthy bones and teeth, as well as supporting proper muscle function, nerve transmission, and blood clotting.

While milk and other dairy products are commonly associated with calcium intake, there are several plant-based alternatives that can provide you with your daily dose of calcium. Whether you’re lactose intolerant, follow a vegan diet, or simply want to explore different options, here are some calcium-rich foods that can help you get your fix without relying on milk:.

1. Kale

Kale is not only a trendy superfood but also a nutritional powerhouse. Just one cup of cooked kale contains about 179 milligrams of calcium, which is nearly 18% of the daily recommended intake for adults.

You can enjoy kale in salads, smoothies, stir-fries, or simply sauté it as a side dish.

2. Broccoli

Broccoli is not only packed with vitamins and minerals but also a great source of calcium. One cup of cooked broccoli provides around 62 milligrams of calcium.

You can incorporate this cruciferous vegetable into your diet by steaming it, adding it to soups, or even grilling it for a delicious side dish.

3. Almonds

If you’re looking for a healthy and portable snack that also provides calcium, almonds are an excellent choice. Just one ounce of almonds contains about 75 milligrams of calcium.

You can enjoy almonds on their own, add them to your morning cereal, or use almond butter as a tasty alternative to traditional spreads.

4. Chia Seeds

Chia seeds may be small, but they are packed with essential nutrients, including calcium. Two tablespoons of chia seeds contain approximately 177 milligrams of calcium.

You can sprinkle them over your salads, yogurts, or blend them into smoothies for a nutrient boost.

5. Tofu

Tofu, a popular plant-based protein source, is also an excellent way to boost your calcium intake. One cup of tofu made with calcium sulfate contains about 434 milligrams of calcium.

Incorporate tofu into your stir-fries, curries, or blend it into creamy sauces for added nutrition.

6. Black Beans

Black beans are not only a great source of protein and fiber but also an unexpected source of calcium. One cup of cooked black beans contains approximately 46 milligrams of calcium.

You can add black beans to salads, soups, or use them as a filling for tacos or burritos.

7. Oranges

Oranges are well-known for their high vitamin C content, but they also offer a small amount of calcium. One cup of freshly squeezed orange juice contains around 27 milligrams of calcium.

Enjoy a refreshing glass of orange juice in the morning or add sliced oranges to your salads or desserts.

8. Fortified Plant-Based Milks

While we’re focusing on non-dairy options, it’s worth mentioning that many plant-based milks fortified with calcium offer an alternative to traditional dairy milk.

Opt for almond milk, soy milk, or oat milk that are fortified with calcium to ensure you’re getting a similar calcium intake. Make sure to read the labels and choose brands that contain at least 100 milligrams of calcium per 100 milliliters of milk.

9. Sesame Seeds

Sesame seeds are tiny but nutrient-dense seeds that provide a good amount of calcium. Just one tablespoon of sesame seeds contains approximately 88 milligrams of calcium.

You can sprinkle them on top of salads or stir them into baked goods for added crunch and nutrition.

10. Leafy Greens

Leafy greens like spinach, collard greens, and turnip greens are not only packed with vitamins but also offer a decent amount of calcium. One cup of cooked spinach provides about 245 milligrams of calcium.

Incorporate leafy greens into your meals by adding them to soups, stews, or using them as a base for salads.

By incorporating these calcium-rich foods into your diet, you can meet your daily calcium requirements without relying solely on milk.

Remember to pair these foods with sources of vitamin D, such as sunlight exposure or fortified foods, as vitamin D helps with calcium absorption. If you have specific dietary concerns or conditions, it’s always best to consult with a healthcare professional or registered dietitian to ensure you’re meeting your nutritional needs.