Lent is a period of fasting and abstinence observed by Christians in the weeks leading up to Easter. During this time, many individuals choose to abstain from certain foods, including dairy products.

However, calcium is an essential mineral for maintaining strong bones and teeth, and it can be challenging to consume enough calcium without consuming dairy products.

Dark Leafy Greens: Non-Dairy Sources of Calcium for Lent

Dark leafy greens such as kale, spinach, and collard greens are excellent sources of non-dairy calcium. One cup of cooked kale contains around 180mg of calcium, which is about 18% of the daily recommended intake for adults.

Nuts and Seeds: Non-Dairy Sources of Calcium for Lent

Nuts and seeds such as almonds, sesame seeds, and chia seeds are also great sources of non-dairy calcium. One ounce of sesame seeds contains approximately 280mg of calcium, which is around 28% of the daily recommended intake.

Similarly, one ounce of almonds contains around 75mg of calcium.

Fortified Foods: Non-Dairy Sources of Calcium for Lent

Many foods are fortified with calcium, such as plant-based milks, orange juice, and breakfast cereals.

Be sure to check the label to ensure they have been fortified with calcium, and aim for products that contain at least 20% of the daily recommended calcium intake per serving.

Tofu and Soy Products: Non-Dairy Sources of Calcium for Lent

Tofu and soy products such as tempeh are excellent sources of non-dairy calcium. One half-cup serving of tofu can contain around 400mg of calcium, which is approximately 40% of the daily recommended intake.

Sea Vegetables: Non-Dairy Sources of Calcium for Lent

Sea vegetables such as nori, wakame, and kelp are fantastic sources of non-dairy calcium. One tablespoon of dried kelp contains approximately 125mg of calcium, which is around 12.5% of the recommended daily intake for adults.

Beans and Legumes: Non-Dairy Sources of Calcium for Lent

Beans and legumes such as chickpeas, black beans, and white beans are excellent sources of non-dairy calcium. One cup of cooked chickpeas contains approximately 80mg of calcium, and one cup of cooked white beans contains around 160mg of calcium.

Vegetables: Non-Dairy Sources of Calcium for Lent

While dark leafy greens are an excellent source of non-dairy calcium, other vegetables can also contribute to calcium intake.

One cup of cooked broccoli contains approximately 45mg of calcium, and one cup of cooked bok choy contains around 160mg of calcium.

Fruits: Non-Dairy Sources of Calcium for Lent

While not as high in calcium as some other sources on this list, many fruits contain some calcium. One large orange contains around 74mg of calcium, and one medium-sized fig contains approximately 35mg of calcium.

Herbs and Spices: Non-Dairy Sources of Calcium for Lent

Finally, many herbs and spices can contribute to non-dairy calcium intake. Half a teaspoon of dried basil contains around 17mg of calcium, and half a teaspoon of ground cinnamon contains approximately 18mg of calcium.

Conclusion

While dairy products are a significant source of calcium, those observing Lent can still consume enough calcium through a variety of non-dairy sources, including dark leafy greens, nuts and seeds, fortified foods, tofu and soy products, sea vegetables, beans and legumes, vegetables, fruits, and herbs and spices. Be sure to consume a variety of these sources to meet your daily recommended calcium intake.