15 Non Dairy Foods High in Calcium

Dairy is a great source of calcium, but it’s not the only one. Below are recommendations for daily calcium intake, as well as 15 dairy-free foods that are high in calcium.

Recommended Daily Calcium Intake

  • Children - 1 to 3 years: 500 mg

  • Children - 4 to 8 years: 800 mg

  • Adolescents - 9 to 18 years: 1,300 mg

  • Adults - 19 to 50 years: 1,000 mg

  • Adults - 51 + years: 1,200 mg

  • Pregnancy - 14 to 18 years: 1,300 mg

  • Pregnancy - 19 to 50 years: 1,000 mg

  • Breastfeeding - 14 to 18 years: 1,300 mg

  • Breastfeeding - 19 to 5o years: 1,000 mg

(Note that these values are recommended by the Government of Canada).

15 Dairy Free Foods that are high in Calcium

  1. Sesame seeds: 351 mg per 1/4 cup

  2. Spinach: 245 mg per cup

  3. Collard Greens: 266 mg per cup

  4. Blackstrap Molasses: 137 mg per Tbsp

  5. Kelp: 136 mg per cup

  6. Tahini: 126 mg per 2 Tbsp

  7. Broccoli: 124 mg per 2 cups

  8. Swiss Chard: 102 mg per cup

  9. Kale: 94 mg per cup

  10. Brazil Nuts: 90 mg per 2 ounces (approx 12 nuts)

  11. Celery: 81 mg per 2 cups

  12. Almonds: 75 mg per ounce (approx 23 nuts)

  13. Papaya: 73 mg in one medium papaya

  14. Flax Seeds: 52 mg per 2 Tbsp

  15. Oranges: 52 mg in one medium orange

There are also many foods fortified in calcium, such as dairy free milk (almond milk, cashew milk, oat milk, etc) and dairy free yogurts.

If your calcium intake is low and including dairy is not an option, you may want to consider taking a calcium supplement.