We’ve heard it time and time again: “Greens contain more calcium per ounce than dairy milk!” But if you’re striving to reach the RDA for calcium without dairy products, eating one and a half pounds of leaves per day might be unrealistic. Fortunately, you can get an array of bone-health minerals in your dairy-free diet without much fuss. This post covers some of our favorite dairy-free calcium rich foods along with dozens of ideas and recipes to enjoy them.
This post is for informational purposes only and is not intended to diagnose, treat, or make any medical or dietary recommendations. Always consult your physician before any change in diet.
Dairy-Free High Calcium Foods with Everyday Ideas & Recipes
It’s surprising how many foods contain a notable amount of calcium, and how even small doses add up throughout the day. You can see the full range on our Dairy-Free Calcium Chart. But the ideas below cover my top picks for incorporating dairy-free high calcium foods. As an added bonus, many of these suggestions are also rich in other bone supporting buddies, like magnesium.
Whole Seed Tahini (130 mg calcium per 1 tablespoon)
Also known as sesame seed paste or sesame seed butter, tahini has risen in fame due to its integral roll in hummus. It has a smooth and relatively thin consistency with a slightly pungent taste that adds both richness and depth in flavor to recipes. Regular tahini is made with hulled sesame seeds and contains a modest amount of calcium. But whole seed tahini is quite high in dairy-free calcium. I’ve bought Mighty Sesame, Roots, and Pepperwood Organics whole seed tahini and enjoy them all.
Asian Bowls: My favorite way to use tahini is on Asian-style bowls. For lunch, we usually stir fry up veggies and protein and serve them over rice or Asian noodles. I drizzle mine with whole seed tahini (1 tablespoon or more), a little soy sauce, and often a little sriracha. Make a bowl with a serving each of broccoli and tofu, drizzle 1 tablespoon of tahini on top, and you’re already up to 370 to 550 mg of calcium!
More Dairy-Free Tahini Recipes:
- Creamy Almond Dip – This Bitchin’ Sauce wannabe has a base of calcium-rich tahini and almonds for a mineral-heavy snack or lunch spread.
- Asian Sesame Noodle Salad – This is a more formal noodle version of my tahini Asian bowls. Make it with kelp noodles (read on!) for another boost of calcium.
- Miso Kale Caesar Salad – Each serving contains 2 tablespoons of tahini, and of course, the kale and addition of tofu don’t hurt either.
- Tahini Cookies – These unique sweets possess 1/2 tablespoon tahini per cookie. You can also substitte maple syrup for the and toss in some chia seeds for a calcium boost.
- Black Bean Hummus – With black beans instead of chickpeas, this hummus contains about 100 mg of calcium per serving. And it’s relatively light and well balanced, so a double helping could be enjoyed for a light meal.
Blackstrap Molasses (191 mg calcium per 1 tablespoon)
Skip the fancy molasses, and reach for deep, dark blackstrap molasses. It’s rich in minerals, but the level can vary widely by brand. My favorite for both taste and daily calcium is Plantation (not the Organic version – it contains much less calcium).
Blackstrap Oatmeal: Some people like to cook oats with sweetener. I like to prepare them as directed on the package (cooked simply with water and a pinch of salt), and then swirl the blackstrap molasses in. I often add cinnamon, a splash of calcium-fortified almond milk, and chia seeds or sliced almonds for even more minerals.
More Dairy-Free Blackstrap Molasses Recipes:
- Molasses Protein Balls – This is one of my go-to recipes. I enjoy these as a snack or a breakfast-on-the-go with tea.
- Mighty Molasses Milk (hot or cold) – Use a calcium-fortified plant milk to double down on this comforting drink.
- Smoky Joe’s Blueberry Smoothie – Blueberries, cocoa, and molasses (with calcium-rich non-dairy milk, of course) is a combination you must try. I also love blackstrap molasses in peanut butter smoothies (use almond butter for even more calcium!).
- Almond Crunch Clusters – If you love blackstrap as much as I do, and aren’t craving sweet, you can use more molasses in place of the maple syrup, too.
Chia Seeds (90 mg calcium per 1 tablespoon)
It took chia seeds many years to shed their “chia pet” identity. But now these tiny little seeds are famous for their high levels of Omega 3 fatty acids and antioxidants. But did you know they’re also high in calcium? And to make them extra-versatile, chia seeds soften and gel in liquid. That means you can add them to many ingredients and they will meld into the texture.
Chia Egg: For one egg substitute, whisk 1 tablespoon chia seeds with 3 tablespoons water. Let it jell for about 5 to 10 minutes. It provides binding but not leavener, so this substitute is best in denser recipes, like cookies and meatballs, or in recipes that don’t need additional leavening. This Strawberry Clafoutis is a great example.
More Dairy-Free Chia Seed Recipes:
- Easy Chia Jam – This fruit spread is low in added sugars and jelled with chia seeds, so I’m never shy about slathering it on thick.
- Blackberry Chia Smoothie – This recipe isn’t shy, calling for a full 1 tablespoon of chia seeds per healthy smoothie. You can also substitute fortified dairy-free milk for the lite coconut milk.
- Vanilla Chia Pudding – Chia seeds quickly turn liquid into a pudding-like consistency. It’s different from the box version, but just as quick and delicious. Plus, it’s much healthier!
- Strawberry Chocolate Chia Pudding – You won’t even see the chia seeds in this cocoa-rich pudding. Use calcium-fortified milk alternative for a big serving of calcium.
- Avocado Kale Berry Smoothie Bowl – It would be inconsiderate not to share some kale options. But this well-balanced bowl is also made with chia seeds and calcium-rich dairy-free yogurt.
Bok Choy or Pak Choy (158 mg calcium per 1 cup cooked)
Kale gets so much attention, that its cuter and far tastier cousin is often ignored. There’s no need to cook it some special way, or remove any tough ribs. This tender plant is ready to eat (after washing) and cooks quickly and easily. And it’s also loaded with a healthy list of vitamins and minerals.
Lemon Bok Choy: It is most often featured in Asian dishes, but in my Bring on the Bok Choy recipe in Go Dairy Free: The Guide and Cookbook, I use a lemon sauce that pairs well with many meals. I sauté an onion in olive oil with a little garlic and ginger and 1/2 teaspoon salt. Then I add 1 1/2 pounds bok choy and 1/2 pound broccoli. I sauté for a few minutes, and add a mix of 2 tablespoons each lemon juice and honey. Then I sauté until the vegetables are crisp tender. Delicious!
More Dairy-Free Bok Choy Recipes:
- Indonesian Noodles – This flavorful plant-based meal contains a generous amount of calcium-rich bok choy and tempeh.
- Baby Bok Choy with Garlic Soy Sauce – Tasty, nutrient-dense side dishes don’t get much easier than this. And since this is a calcium article, I might even suggest whisking tahini into the sauce instead of starch. It also thickens.
- Mango Bok Choy Smoothie – Hey, you put bitter kale and bright green spinach in smoothies, why not sweeter bok choy? Blend and enjoy!
Tofu (176 mg to 350 mg calcium per 3.5 ounces)
Arguably one of the most versatile foods, tofu can be eaten from the package or cooked, chopped or pureed, and used in sweets or savories. We literally have hundreds of recipes with tofu on our website. Really, the possibilities are endless. But I’ve highlight a few dairy-free high calcium favorites below. For the highest calcium intake, look for tofu set with calcium. It should have calcium in the ingredients.
Spicy Tofu Poke: Cut firm or extra-firm tofu into large chunks and place them in a bowl. Add a dollop of mayonnaise and a squirt of sriracha. Stir to combine. Sprinkle with green onions. Also top with black sesame seeds and serve with seaweed salad for even more calcium. We either serve the poke over rice or wrap it in half nori sheets to make handrolls.
More Dairy-Free Tofu Recipes:
- Tofu Buddha Bowls – This easy meal has a lemon-tahini dressing and includes broccoli for an even bigger calcium kick.
- Creamy Miso Ramen – The soup contains soy milk, miso, and tahini, in addition to tofu, for a very high-calcium, plant-based meal.
- Dairy-Free Feta Cheese Alternative – Some people refer to tofu as at type of “cheese” on its own. This easy recipe adds a few ingredients to take it to thee next level.
- Vegan Tofu Cheesecake – Who knew a healthy dessert made with tofu could taste so decadent? This recipe uses regular tofu, not silken, which keeps more calcium in the dish.
- Plant-Based Huevos Rancheros – Mix up your morning routine with this scrumptious morning scramble. Trust me, you won’t miss the eggs!
Noodle Alternatives (see calcium amounts below)
I’m not gluten-free, but I do like mixing things up. And these tasty pasta alternatives are a great way to do it. They’re highly nutritious and can also be an excellent source of calcium.
- Kelp Noodles (195 mg calcium per 1/2 cup): They look tender, but these transparent seaweed strands have a unique soft crunch. You can soften them or simply enjoy their different texture. In my opinion, they pair best in Asian dishes, like Chilled Spicy Noodles (which are also rich in tahini) or Thai Peanut Noodles (with tofu or edamame). You can also use them in spring rolls or chop them and toss in salads.
- Edamame Noodles (120 mg calcium per 2 ounces dry): There are also versions of these made with black soybeans. This cooks up more like normal wheat pasta, but is best when cooked and enjoyed fresh. Amp up the calcium with this Plant-Based Fettuccine Alfredo, or try a different complementary flavor with this Thai Curry Pasta. I add broccoli to the latter for even more nutrients.
Calcium-Fortified Orange Juice (300 mg per 8 ounces)
Studies have found that orange juice on its own, calcium fortified or not, could be a key to bone health. Pair that with a big dose of calcium citrate, and you could have a diet superhero. Orange juice can be enjoyed by the glass, used in smoothies, or even provide the liquid to baked goods and sauces.
Lunchbox “Milk”: Not everyone loves non-dairy milk, especially by the glass. But calcium-fortified orange juice could be a tastier stand in. It’s not easy to find in juice boxes, but you can pack some along in a thermos. Concerned about protein? Just pack a protein-rich snack, too.
More Dairy-Free Orange Juice Recipes:
- Pineapple Orange Sorbet – Sneak some calcium into dessert with this fruity sorbet.
- Blueberry Orange Creamsicle Smoothie – The fruity flavor of this healthy smoothie is a real treat. I made it with wild blueberries after an excursion to Maine, and it quickly became a favorite.
- Orange Spice Pancakes – Orange juice is used for all of the liquid in this wholesome dairy-free and egg-free stack.
- Kale Salad with Orange Ginger Dressing – If anything can make kale test better, it’s sweet and zesty orange juice. This salad is truly a good non-dairy source of calcium when you use calcium-fortified orange juice. The dressing calls for a full cup!
- Zesty Orange Raisin Rice – Yes, you can use orange juice to cook grains, too!
Canned Fish (180 mg to 320 mg calcium per 3 ounces)
Poke around the canned seafood section and you’ll probably find some sardines, mackerel, and salmon (with bones) that are quite high in calcium. They have been pressure cooked, so the bones in any of them are soft and indiscernible, but provide extra calcium.
Salmon Lunch Bowl: One of my favorite throw together midday meals is canned salmon with pasta or rice, a dollop of mayonnaise, a squeeze of lemon, and salt and pepper, as needed. Chopped broccoli is my preferred greenery, but peas are also delicious. You can use edamame noodles for even more calcium.
More Dairy-Free Canned Fish Recipes:
- Greens & Grains Sardine Bowl – Quinoa adds to the mineral content, the dressing complements the strong flavor of sardines, and greens provide loads of antioxidants. I used sprouts, but substitute watercress for an extra hit of calcium.
- Salmon Salad Sandwiches – This is my second favorite way to enjoy canned salmon. If you want to skip the bread, simply scoop the salmon salad on greens. If you aren’t a mayo fan, try this Healthy Salmon Salad instead.
- Dairy-Free Salmon Cakes – The versions at the store often contain milk, but these are completely dairy free. For a different flavor flair, try these Cajun Salmon Burgers. Serve either one over a bed of mixed greens (toss in chopped kale or watercress for even more calcium).
- Chipotle Salmon Wraps – This is a different and spicy flavor that you might not have thought of. For more calcium, serve them taco style in corn tortillas (check the label for calcium levels – some brands have more).
Figs (20 mg to 32 mg calcium per dried fig)
We don’t usually think of fruit when discussing calcium intake, but sweet produce contains minerals, too! In fact, figs are often referred to as dairy-free high calcium foods. Figs are most often sold dried, and you’ll get more calcium for your buck enjoying them this way. They can be eaten straight as a snack, or enjoyed in one of the recipe ideas below.
Nutty Fig Parfaits: Dice three to four figs. Put half of a dairy-free yogurt in a small glass. Top it with half of the figs and 2 tablespoons sliced almonds. Layer on the rest of the yogurt, the rest of the figs, and another 2 tablespoons almonds. Garnish with some cinnamon and enjoy. I use almond or soy yogurt from Silk. Both types add a good amount of calcium, bringing this snack up to 300 to 500 mg of calcium.
More Dairy-Free Dried Fig Recipes:
- Glazed Fig Tart – Dried figs take center stage in this nutty chocolate tart. You can use almonds for even more dessert-worthy calcium.
- Fig Spread – Figs have a consistency similar to dates when pureed, but they have these addictive tiny little seeds that add a touch of interest. Again, you can use almond butter or even soy butter for more minerals in this thick condiment.
- Fig Bars – This healthy homemade treat is loaded with figs. You can even use all figs, instead of figs and dates, for more figgy goodness.
- Easy Fig Granola – Dice 1/2 cup to 1 cup dried figs, as desired. Once the granola is mostly cool, toss it with the figs. You can substitute blackstrap molasses for the liquid sweetener to up the minerals more. And of course, douse it with your favorite calcium-rich non-dairy milk.
Collard Greens (133 mg calcium per 1/2 cup cooked)
You can find a million posts touting kale, but what about this Southern favorite? Collard Greens actually contain more calcium than kale, and are much lower in oxalate than spinach and chard. (Oxalates can block the absorption of calcium.) Plus, collard greens are loaded with vitamins A, C, and K, all of which are big for bone health.
Pasta Greens: Collard greens do love all things bacon, so they make a great addition to pastas with bacon or pancetta. Once you cook the meat, sauté the collards in the grease until tender. Add collard greens to Dairy-Free Spaghetti Carbonara, substitute them for the Brussels in this Lemon Pasta, or toss them into this Tomato Bacon Pasta.
More Dairy-Free Collard Green Recipes:
- Not Yo Mama’s Collard Greens – This vegan version of a southern favorite shuns bacon in favor of olive oil, garlic, tomato, and other plant-based seasonings.
- Collard Green Hummus Wraps – These broad flat leaves make marvelous grain-free wraps. They’re thick, so they hold up better than lettuce wraps.
- Caribbean Curry – Bold flavors in this plant-rich dish keep the collards in check and the addition of beans and sweet potatoes gives the calcium another bump.
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