Foods Rich in Calcium that Do Not Come from Dairy


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It is inevitable to ask ourselves this question, especially if we do not like dairy products or cannot take them due to a food allergy, such as lactose intolerance, a type of sugar found in milk and the products derived from it. The dairy products are one of the main sources or foods where rich calcium is found: milk, yogurt, cheese, cottage cheese, butter, cream. But in this article, we are going to share some of the rich calcium foods other than the dairy products.

Foods Rich in Calcium Other than Dairy


Within this group, we have to highlight soy, one of the richest calcium legumes that exist. The soy milk is a good alternative for those who, as mentioned before, have an intolerance, as the protein from cow, for example.

But soy is not the only calcium-rich legume: pinto beans, lupins, chickpeas, and lentils are some of the best options for obtaining this nutrient.


Nuts are a food that, in addition to providing us with energy, also offers us calcium. A handful of hazelnuts, pistachios, walnuts, chestnuts, or cashews, which are the most luxurious nuts in this nutrient, can be a healthy option that we can include in our breakfasts or snacks.

Vegetables and Greens

Another food rich in calcium that has nothing to do with dairy is vegetables and greens. Leafy green vegetables are the ones that contain the most calcium: spinach, kale, watercress, broccoli, chard, leeks, parsley, or lettuce are some of them.

But also vegetables, although to a lesser extent, can provide us with calcium. Some of them are onion, tomato, or squash.


In addition to providing us with vitamins that help us take care of our immune system, fruits also offer us calcium, although not all of them come in the same amount. The richest fruits in this nutrient are kiwi, strawberries, raspberries, figs, plums, lemons, papaya, or currants.


Fish are a natural source of omega 3 fatty acids, a type of polyunsaturated fat that helps maintain normal blood cholesterol levels. But fish, specifically blue, also contains calcium. We can find it in sardines, cod, sole, bream, sea bream, salmon, or tuna. Try to include it in your menu at least three times a week.


Molluscs and crustaceans are also another way or food to obtain calcium: prawns, squid, octopus, and mussels are some of the most recommended.

Tofu, Egg, and Seeds

These three foods have only one thing in common: calcium. Tofu is made from soybeans, so, in addition to being low in calories, they contain high levels of calcium. The same goes for the egg, whose yolk has a considerable amount of this nutrient.

Finally, chia, sesame, or flax seeds are three foods that are also highly recommended if we want to obtain calcium. As you can see, the variety of foods rich in calcium that are not dairy is very wide. Opt for these alternatives, so you never miss this nutrient.

Also Read: Benefits of Strengthening the Pelvic Floor

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