Unexpected Non-Dairy Sources of Calcium

sources of calcium

If you’re a vegan, you’re probably used to everyone asking you where you get your protein and calcium daily intake from. While it’s true meat and milk are great sources of protein and calcium, that doesn’t mean there aren’t any alternatives out there. If you intent to follow a plant based diet or if you want to eat paleo approved foods, you should know that you’ll be able to find unexpected sources of calcium in dairy-free food. Calcium is essential for maintaining good bone functioning, healthy blood vessels and strong teeth. Here are some alternatives for reaching the needed 1,000 mg daily calcium intake if you don’t want to resort to supplements and you’d rather stick to natural foods.

White beans

Add white beans to your cart next time you go grocery shopping and you won’t find a shortage of recipes on how to prepare them. You can use them in soups, pastas or to make hummus and you’ll only reap the benefits. They are packed with calcium and iron which will keep your bones strong and healthy.

Canned salmon

Provided your dietary plan doesn’t exclude fish, incorporate canned salmon into your meals to increase your calcium intakes. It won’t cost you an arm and a leg and there are plenty of ways to sneak it into salads, sandwiches or fancy wraps.


Also known as the best leafy green superfood, don’t judge this book by its cover. Kale might not look appealing, but it’s filled with antioxidants and it’s packed with calcium. Combine it with avocado and pomegranate for a fresh salad that makes for a nifty packed lunch.


These nuts might not look like much, but don’t dismiss them yet. Almonds are your best friends if you want to boost your potassium, vitamin E and calcium intakes. The best thing about them is that it’s not rocket science to incorporate them in your daily meals. If you’re not keen on snacking on them between lunch and dinner, sprinkle them on salads to add a crunchy texture.


If you’re raising your eyebrow in surprise, rest assured this is no mistake. Oranges are not only high in vitamin C, they also have calcium and antioxidants. Since they’re one of the best sources of calcium out there, you can go ahead and enjoy OJ every day for breakfast. The folate will boost your mood and give you more energy.


If you’re lactose intolerant, but you don’t want to give up cereal in the morning, you can substitute soymilk for cow milk. The former has more protein, it’s a great source of calcium and you can use it to replace regular milk for anything: coffee, tea and even pancakes.

Recent studies show that as little as 15% of females between 19 – 29  years old get the right dose of calcium. Nursing mums need even more calcium to ensure a speedy recovery. Often a neglected mineral, calcium is essential for promoting strong bones and lowering the risks of developing osteoporosis. We’re slowly but surely debunking the myth that you can only get calcium from dairy products. There are a plethora of vegan friendly sources of calcium that is much needed for every person who is looking after their health.

For more information about bone health, check out All You Need to Know about Bone Health.