Calcium-rich foods without milk - foods that can compensate for calcium deficiency

This detailed guide contains plenty of calcium-rich foods without milk to help you meet and ensure your daily calcium needs.

Calcium-rich foods without milk

Calcium is an important mineral that plays a special role in the formation and maintenance of bones and teeth. It also helps in muscle contraction and relaxation, normal heart function, blood clotting, and transmission of messages between nerves. It is surely known that milk is a good source of calcium. However many people cannot digest milk.

Many people who have problems with milk feel that they are missing out on a great source of calcium. But you will be happy to know that apart from milk, there are many foods around us that are enough to fulfill the calcium requirement of the body. In today's paragraph, we will try to know about some such foods in detail.

Who needs to eat more calcium-rich foods?

In order to stay healthy, we need to have adequate amounts of various nutrients and minerals in our body. One such important element is calcium. How much calcium our body needs and taking accordingly should be taken care of.

According to the Harvard University Department of Public Health, every adult male and female should consume 1000 milligrams (1000 mg) of calcium per day. But in women, menopause occurs after the age of 50 and hormonal changes occur in the body. As a result, the bone density decreases and gradually the bones become weak. It also increases the risk of developing many types of bone diseases, the most common of which is osteoporosis.

Thus a higher calcium intake (1200 mg daily) is recommended for women after age 50 to maintain bone density and prevent osteoporosis. In the case of men after 70 years higher dose (1200 mg/day) should be taken.

Also, those who are deficient in calcium should consume more calcium-rich foods. You can understand if your body is deficient in calcium by looking at the following symptoms. For example:

  • muscle pain
  • Feeling weak and tired
  • Irregular heartbeat
  • Loss of appetite etc.

What are calcium-rich foods?

For people who have stomach problems with milk or who are vegetarians (vegans), it is possible to meet the daily calcium requirement by consuming some foods other than milk. Even if you like milk, you can get many nutrients including calcium by consuming these vegetables along with milk. Some foods that can help with calcium deficiency are:

Different types of nuts

Different types of nuts

Cashew nuts can be eaten both raw and roasted and contain 37 mg of calcium per 100 grams. There is also 292 mg of magnesium, which is able to meet up to 82 percent of the daily requirement. You can understand the relationship of magnesium with calcium from the discussion at the end of the paragraph.

Cheaper than cashew nuts, Chinese almonds contain 67 mg of calcium and 184 mg of magnesium per 100 grams. And so considering the price issue, if you are struggling to buy cashew nuts, you can think about China nuts. However, the highest amount of calcium is found in peanuts, which contain 264 mg of calcium per 100 grams.

Ripe oranges

Ripe oranges

Orange is a favorite fruit of almost everyone and is widely known as a source of vitamin C. But it can provide a good amount of calcium. You can get about 74 milligrams of calcium by eating one large orange per day. And it is possible to get up to 300 mg of calcium from the calcium-fortified orange juice that is available in the market.

Sweet potato

Sweet potato

Sweet potatoes are a low-calorie and low-fat food. However, they are rich in vitamin A, vitamin C, potassium, and calcium. One large sweet potato provides about 68 mg of calcium.

Raw beans

Raw beans

Beans contain only 25 mg of calcium per 100 g but are one of the healthiest foods from plant sources. It can be beneficial for everyone from diabetics. It also contains a large amount of antioxidants that increase the body's immune system.

Kale, Cabbage, Cauliflower

Kale, Cabbage, Cauliflower

1 cup cal provides 90 mg of calcium. Kali is less popular in our country but it is a plant in the same family as cabbage. And so instead of kale, you can eat cabbage that contains 40 mg of calcium per 100 grams. You can also get calcium by eating young leaves of cauliflower.



1 cup of broccoli contains 87 mg of calcium. Not only is it a source of calcium, but broccoli should be included in the diet to prevent cancer. Studies have shown that broccoli contains natural ingredients that play a role in preventing stomach, liver, colon, bladder, and breast cancer.



Turnip is basically a winter vegetable with 137 mg of calcium per 100 grams. Also, turnips are rich in vitamins A, C, K, etc. However, if someone has digestive problems, especially for the elderly, it is better not to eat turnips.

Calcium-rich food special recipe

In addition to the mentioned foods, today I will share with you a flour recipe to get calcium very easily, which can be made with some types of calcium-rich seeds. In this case, the necessary materials are:

  • Sesame seeds: 200 grams
  • Sunflower seeds: 200 grams and
  • Flaxseeds: 200 grams

First, grind all the seeds together well. Heat a pan on low flame. Then, roast the powdered seeds on low heat for 15 minutes. Now store the roasted seed powder in an air-tight glass jar.

Diameter! You've created a valuable calcium-rich meal. Now take 1 tablespoon per day mixed with any juice, soup, or mixed food. You can sprinkle it lightly on salads too if you like.

Bonus tips: A vegetable that contains more calcium than milk is sajon leaf. As surprising as it may sound, it is true that 100 grams of fresh sajon leaves contain 185 mg of calcium. On the other hand, 100 grams (or 100 milliliters) of milk contains 125 mg of calcium, which is relatively less than sajna leaves.


Did you know that the body only needs vitamin D to absorb calcium? Suppose, you are consuming a lot of calcium but not consuming vitamin D in that proportion, then the calcium deficiency in the body will not be met. Therefore, vitamin D-rich foods and exposure to sunlight are very important along with calcium supplementation.

Like calcium, magnesium is a mineral that participates in many important functions in the body. It is important to maintain a proper balance (2:1 ratio) of calcium and magnesium in the body. Otherwise, low magnesium and excess calcium can cause heart and kidney problems. And so along with taking calcium-rich foods, you should also eat magnesium-rich foods. For example:

  • Brown rice
  • The corn
  • Wheat and wheat
  • green vegetables
  • Almonds, Cashews
  • Sweet pumpkin seeds
  • Beans etc.

If you can't eat milk and also don't get enough calcium from the mentioned foods, you can take calcium supplements to fill the calcium deficiency in the body. In this case, it is better not to buy calcium tablets from the pharmacy but to consume them according to the doctor's instructions.


In the wake of our exploration of non-dairy calcium-rich foods, it is clear that traditional dairy consumption is not necessary to maintain optimal calcium levels. The diverse array of options not only caters to different dietary preferences but also comes with a host of health benefits.

Whether you're drawn to leafy greens for their calcium-packed goodness or opt for plant-based options like tofu and tempeh, the possibilities are both nutritious and delicious. Diversifying your calcium sources not only supports bone health but contributes to overall well-being.

So, let go of the idea that dairy is the only source of calcium. Embrace variety, experiment with recipes, and enjoy the fact that increasing your calcium intake can be a flavorful journey. Here's to the delightful world of strong bones, a vibrant body, and dairy-free calcium-rich foods.


Can I get enough calcium without eating dairy?

Numerous non-dairy sources offer plenty of calcium, ensuring you meet your daily requirements.

Which plant-based foods are rich in calcium?

Leafy green vegetables, nuts, seeds, and fortified plant-based milk are excellent sources of calcium for plant-based eaters.

Are calcium supplements necessary?

Although it is possible to get enough calcium through diet, supplements can be beneficial, especially for those with dietary restrictions.

Can children get enough calcium without milk?

Children can get enough calcium from a variety of food sources, including fortified cereals and vegetables.

Next Post Previous Post
No Comment
Add Comment
comment url