Non-Dairy Calcium Diet: These Foods Give More Calcium Than Milk or Dairy

Who said only dairy and milk are calcium sources? There exist non-dairy sources of calcium too

Gandharv Gulati
Healthy DietWritten by: Gandharv GulatiPublished at: Dec 11, 2019Updated at: Dec 11, 2019
Non-Dairy Calcium Diet: These Foods Give More Calcium Than Milk or Dairy

We all grew up drinking milk. Milk takes us to a nostalgic ride to childhood where our parents made sure that we don’t leave the house until we finish the glass. Milk is one of the most significant sources of calcium which is not only needed for stronger bones but also better muscle and hormonal functions. Calcium is a critical mineral for the body. Deficiency of calcium may cause osteoporosis and arthritis which are serious health issues. As per health reports, most people aren’t consuming enough calcium, which is why they complain of joint pain, aching muscles, etc.


May people believe, but milk isn’t the only good source of Calcium. There are many foods whose calcium content is higher than milk and other dairy products. People who do not like the taste of milk or are intolerant to milk should check out the list of these foods


Eating nuts daily is a good practice as these suffice our body’s omega-3 fatty acids, Vitamin E and fibre needs. Almonds, mainly are good for diabetes. Not just that, these are also rich in calcium, more than milk! We have given you another reason to munch on them.



Tofu isn’t a good substitute for paneer or cottage cheese but also milk. A lot of companies add calcium sulfate in soymilk to make smooth-textured tofu. This enhances the calcium levels.

Also Read: #EatRightIndia: From Weight Loss to Diabetes, Here Are 5 Perks Of Eating Dried Apricots

Dried figs

Figs, again a nut is delicious and supremely nutritious. 1½ cups of dried figs provide about 370 milligrams calcium, which is comparatively better than milk. Slice figs and add them to your diet.



Eating one and a half cup of chickpeas would give about 315mg calcium along with protein and fibre. You can add boiled chickpeas to a salad or make chickpea curry or squeeze some lemon and salt to these boiled beans and eat.

Dark leafy greens

We all are advised to eat as many green veggies as we can to get vital nutrients from them. Vegetables like spinach, turnip greens, mustard leaves, bok choy, etc. are a good source of calcium. You can either saute these veggies and eat-in dinner or add them to your meals as a side dish. One of the best ways to consume these greens is to make a green smoothie with yoghurt, honey, and nuts. You’ll love it.

Also Read: Nordic Diet: Effective In Reducing The Risk Of Diabetes And Stroke



Kale is another leafy green vegetable that is loaded with calcium. Either eaten raw or cooked, it gives calcium to your body. Although cooked kale has more calcium than its uncooked or raw counterpart.


If you are a non-vegetarian and looking for options, we recommend salmon fish for you. However, to get calcium from salmon, you are required to eat its bones. Generally, the bones are discarded when you eat fresh salmon fish. However, when these are canned, their bones become soft during the process, which means they can be quickly consumed.

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