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What Non-Dairy Foods Contain Calcium?

While milk and other dairy products first come to mind when thinking about foods rich in calcium, there are a variety of non-dairy alternatives that are easy to incorporate into your diet. However, your body cannot properly absorb calcium without adequate amounts of vitamin D, so be sure to get enough of this nutrient through diet or supplementation as well.

  1. Dark Leafy Greens

    • Spinach, kale, collard greens and Swiss chard are all great sources of calcium, and offer about the same amount whether fresh or cooked.

    Sesame Seeds

    • Sesame seeds contain large amounts of calcium, so feel free to sprinkle them liberally over salads, noodles or entrees. In addition, try some tahini spread (sesame seed butter) on crackers or breads for a little extra bit of calcium.

    Nuts & Other Seeds

    • Almonds, Brazil nuts and flax seeds are all excellent sources of calcium that are easy to incorporate into your diet.

    Broccoli & Celery

    • Broccoli, whether cooked or fresh, offers substantial amounts of calcium, as does celery.

    Tofu

    • Most types of tofu are rich in calcium, but be sure to check the nutrition labels on the packaging since this varies by manufacturer.

    Sardines & Anchovies

    • It may surprise you to learn that 3.5 oz (100g) of sardines or anchovies has more than or equal amounts of calcium as an 8 oz. glass of milk.

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