10 Non-Diary Calcium Rich Foods

May 12, 2017

10 Non-Dairy Calcium Rich Foods | www.xperimentsinliving.com

Calcium is the most abundant mineral in the body.  Almost every cell in your body uses calcium in some way including the nervous system, muscles, bones, and the heart.  Signs of calcium deficiency include muscle cramps, fatigue, brittle nails, dry skin, and muscle weakness.  On average, adults need to consume 1,000mg of calcium daily.  Main calcium sources are typically dairy based including milk, yogurt, and cheese.  However, dairy is not the only source of calcium.  There are many non-diary calcium rich foods such as fruits, vegetables, and legumes.  Whether lactose intolerant or trying to avoid dairy for other health reasons, try one of these non-diary calcium rich foods.

1. Kale

1cup 245mg calcium

This nutrient dense superfood is loaded with calcium and antioxidants.  An excellent base for a salad or simply sautéed with garlic and olive oil.  Try this Kale and Apple Salad Recipe.

2. Broccoli

1.5cups 93mg calcium

Rich in many vitamins and minerals (including calcium) broccoli is one of the world’s healthiest foods.  I love making this Garlic Roasted Broccoli Recipe and keeping it in the fridge for an easy veggie all week.

3. Bok Choy

1cup 74mg calcium

This Chinese cabbage packs a healthy dose of calcium along with vitamin C, vitamin A, and fiber.  Try this simple sautéed Bok Choy with Ginger Recipe.

4. Almonds

1oz (about 23 almonds) 76mg calcium

An excellent, hunger crushing snack packed with calcium, protein, fiber, and vitamin E.  For a sweet and satisfying snack, try this Cinnamon Roll Paleo Almond Recipe.

5. Collard Greens

1cup cooked 268mg calcium

Loaded with protein, calcium, and a variety of vitamins and minerals, collard greens are a true vegetable superstar.  The addition of bacon in this Bacon Braised Collard Green recipe will make you want to eat platefuls.

6. Dried Figs

1/2cup 121mg calcium

Packed with antioxidants, fiber, and calcium, dried figs make for a nutrient dense sweet treat.  Try adding dried figs to an arugula salad with pecans and a dijon mustard vinaigrette.

7. Orange

1 large orange 74mg calcium

Loaded with vitamin C and calcium, an orange makes for a delicious and nutritious afternoon snack.

8. Canned Salmon

1 can 464mg calcium

The reason to select canned salmon is the calcium rich bones mixed in.  The canning process softens the bones so they will be essentially undetectable.  Try incorporating canned salmon with this Salmon Cake Recipe.

9. White Beans

1/2cup cooked 63mg calcium

White beans are a good source of protein as well as iron and calcium.  Try this White Bean Garlic Dip with some baby carrots as a snack.

10. Broccoli Rabe

2/3cup 100mg calcium

Packed with fiber, potassium, iron, and calcium, broccoli rabe is a true superfood.  The addition of sausage in this Broccoli Rabe Recipe make it a complete and delicious meal.

Looking for more delicious vegetable recipes?  Try one of these Paleo Vegetable Dishes.


  1. Reply

    Sandi G

    Thank you for including my kale recipe. Sharing this awesome article around 🙂

    1. Reply


      Thank you! Your kale recipe has become one of my favorites.

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