Top 5 dairy free sources of calcium

How often have you heard that for strong bones and teeth you should consume milk? Milk and its derivatives are the main sources of calcium, it is true; but if you are lactose intolerant or just want to expand your culinary scene there are a lot of other foods that can provide this mineral. Vitamin D is also very important to fix the calcium in your bones.


It is often heard that a balanced diet is one that includes fruits and vegetables, however, vegetables especially are often rejected by younger kids due to the taste that they have. Still, people who are lactose intolerant need to consume vegetables such as spinach, since a simple cup of cooked spinach has about 200 mg of calcium. The easiest way to include spinach in a diet is as a complement to lunch or 1 dinner.

Some types of fish

A number of different fish are rich in calcium, such as sardines, cod and caviar. Among the possible options, the sardine is definitely the best source of calcium, mainly due to the oil which this fish has. According to estimated data, sardines have about 350 mg of calcium per serving. They are also a good source of antioxidants, but also rich in purines and can have a high level of dioxin.



Legumes are a major source of calcium; after all, estimates say that about 13% of their composition is calcium. With this scenario it is always recommended to include vegetable consumption in a diet, especially white beans or black beans. Apart from being highly rich in calcium, they have other important properties for the human body – for example, they are recommended for lowering blood sugar levels, and are able to control sanguine pressure. The easiest way to take advantage of this great source of calcium is mixing beans with vegetables to make stews and casseroles.



Since a large percentage of people who are affected with lactose intolerance are children, who, as we know, need calcium for growth, a needed replacement for dairy products, apart from being easy to get, has to be rich in flavor. After all, children may stop eating certain foods simply because they do not like the taste. Having this in mind, a delicious fruit such as oranges is a great source of calcium and it seems to be the solution for many parents. Consider that the orange is one of the few fruits that has a good amounts of calcium in its composition. According to official estimates, oranges have about 65 mg of calcium in each unit. Another benefit of oranges is that they are rich in vitamin C. They can be consumed 4 directly, or included in smoothies, desserts, etc.


It is always said that almonds are good snacks that improve our health in many ways. In addition, they are often used in many diets to control excessive hunger. In the case of natural calcium sources which are non-dairy, almonds stand out because they have about 264 mg of calcium per 100 grams. Almonds also have vitamin E and manganese. They are also recommended for controlling cholesterol problems. Other nuts that have calcium are Brazil nuts and hazelnuts, which have about 160 mg of calcium per 100 grams.

Calcium provides a lot of benefits to your body – it helps regulate heart rate and the transmission of nerve impulses, can prevent cardiovascular disease, reduces cholesterol levels in the blood, reduces cramps, allows blood to clot properly, reduces blood pressure and much more. Therefore, it is evident that this mineral should not be missed in your diet. Join us in a cooking revolution (blog)