The Best Dairy and Non-Dairy Sources of Calcium

Calcium is an essential nutrient that plays a vital role in keeping our bones and teeth strong, as well as supporting nerve function, muscle movement, and blood clotting. While many people associate calcium with dairy products like milk and cheese, there are also plenty of non-dairy sources of this important mineral. Whether you’re lactose intolerant, vegan, or simply looking to expand your calcium sources, it’s important to know where you can find this nutrient in your diet.

Dairy Sources of Calcium:

Dairy products are perhaps the most well-known sources of calcium, and for good reason. Milk, yogurt, and cheese are all rich in calcium and easily accessible options for meeting your daily requirements. One cup of milk contains approximately 300 mg of calcium, while a single serving of yogurt can provide around 200 mg. Even a small serving of cheese can offer a significant amount of calcium, making dairy products a convenient and reliable source of this important mineral.

Non-Dairy Sources of Calcium:

If you’re looking to avoid dairy products or have dietary restrictions that prevent you from consuming them, there are still plenty of non-dairy sources of calcium to choose from. Some of the best non-dairy sources of calcium include:

1. Leafy Greens: Vegetables like kale, broccoli, and collard greens are excellent sources of calcium. One cup of cooked collard greens, for example, can provide over 250 mg of calcium.

2. Tofu: Tofu is a versatile protein-rich food that can also be a great source of calcium, particularly if it’s made with calcium sulfate. Just 1/2 cup of tofu can contain up to 350 mg of calcium.

3. Almonds: Nuts and seeds are another excellent source of calcium, with almonds being one of the best options. One ounce of almonds contains around 80 mg of calcium.

4. Fortified Plant-Based Milks: Many plant-based milks, like almond or soy milk, are fortified with calcium to make them a viable alternative to dairy milk. Be sure to choose a brand that specifically states it is fortified with calcium.

5. Canned Fish: Certain types of canned fish, like sardines and salmon, are good sources of calcium due to the edible bones they contain. Just 3 ounces of canned salmon with bones can provide over 200 mg of calcium.

While dairy products are certainly a convenient and well-known source of calcium, there are many other options to choose from for those who cannot or choose not to consume dairy. By incorporating a variety of foods rich in calcium into your diet, you can ensure you’re getting enough of this essential nutrient to support your overall health and well-being. Remember to consult with a healthcare provider or dietitian to determine your individual calcium needs and how best to meet them through your diet.