Many people have long been advised to consume milk for strong bones, but recent findings suggest that there are healthier sources of calcium that do not involve dairy products. The marketing around milk as the superior source of calcium may be misleading, as individuals can meet their calcium needs through a variety of plant-based foods.
Calcium requirements vary by age and sex. According to Stacie Hassing, RDN, LD, who co-founded The Real Food Dietitians, the average adult should aim for approximately 1,000 milligrams of calcium daily. For women over the age of 50 and men over 71, this recommendation increases to 1,200 milligrams per day. She emphasizes that vitamin D is essential for calcium absorption, which is why many foods, including milk and some fortified plant-based options, contain added vitamin D.
Calcium is crucial not only for building and maintaining strong bones and teeth but also for the proper functioning of the heart, muscles, nerves, and circulatory system. Hassing notes that while calcium helps prevent fractures from accidents, it also plays a role in combating conditions like osteoporosis and osteopenia. The latter is an early stage of osteoporosis, which affects bone density. In the United States, around 10 million individuals over 50 are diagnosed with osteoporosis, while an additional 43 million have low bone mass.
Research indicates that adequate calcium intake may also lower the risk of certain cancers. A significant study published in the journal Nature Communications in January 2025 analyzed data from over 542,000 women and suggested that consuming 300 milligrams of calcium daily could reduce the risk of colorectal cancer by 17 percent. Although the study highlighted dairy sources, it also acknowledged that various non-dairy foods can provide similar benefits.
Exploring Non-Dairy Sources of Calcium
A wide range of whole foods can supply necessary calcium, with many plant-based options offering significant amounts. While animal products such as cow’s milk, yogurt, and canned fish with bones do contain calcium, numerous plant-based foods are also excellent sources. Robert Graham, MD, Chief Health Officer for Performance Kitchen, reassures that individuals on vegetarian or vegan diets can achieve their calcium requirements without dairy.
Interestingly, the calcium from many plant-based sources often has higher bioavailability than that from dairy. For instance, the body absorbs about 33 percent of the calcium in dairy, while it can absorb up to 62 percent from broccoli. Other calcium-rich plant foods include tofu, fortified nut milks, beans, kale, tahini, sweet potatoes, and chia seeds.
Top Plant-Based Calcium Sources
Here are some noteworthy vegan sources of calcium that can help individuals meet their daily requirements:
1. **Nuts and Seeds**: Almonds are particularly high in calcium, containing about 75 milligrams per 30-gram serving. Other options include hazelnuts and tahini.
2. **Amaranth**: This ancient grain provides approximately 80 milligrams of calcium per quarter cup and adds fiber and antioxidants to meals.
3. **Beans**: Navy beans lead the way with 132 milligrams of calcium per one-cup serving, while kidney beans and chickpeas also contribute significantly.
4. **Minimally Processed Soy**: Tofu and tempeh are excellent sources, with a three-ounce serving of tofu offering about 10 percent of the daily calcium requirement.
5. **Blackstrap Molasses**: While not to be consumed in large quantities, one tablespoon contains around 200 milligrams of calcium.
6. **Dark Leafy Greens**: Broccoli and okra stand out, with 112 milligrams and 77 milligrams of calcium, respectively, per serving.
7. **Dairy-Free Milk**: Many plant-based milks are fortified with calcium, often exceeding the calcium content of cow’s milk.
8. **Seaweed**: Varieties such as wakame contain significant calcium, with 150 milligrams per 100 grams.
9. **Herbs**: Oregano and other culinary herbs contribute calcium in smaller amounts but can still add to overall intake.
10. **Figs**: Dried figs are surprisingly high in calcium, offering more than 160 milligrams per 100 grams.
For those unable to meet their calcium needs through diet alone, supplements may be necessary, particularly for individuals over 50, according to Graham. He advises that calcium is best absorbed in doses of 500 milligrams or less at a time, with total daily intake ideally divided into 1,000 to 2,000 milligrams and taken with vitamin D.
If there are concerns about calcium levels, Hassing recommends consulting a healthcare provider for blood tests. Symptoms of calcium deficiency can include muscle cramps, brittle nails, and irregular heartbeats.
As more individuals seek plant-based diets, understanding the array of calcium sources can empower healthier choices while promoting strong bones and overall well-being.
