Calcium is vital for good health, but dairy is far from the only way to get it. A range of everyday foods, from sardines and sesame to leafy greens and fortified plant drinks, can help supply the calcium the body needs each day.
Why calcium matters
Calcium is an essential mineral that plays a central role in keeping the body healthy and working properly. It is involved in many of the body’s functions, most importantly:
- supporting bones and teeth
- enabling muscle movement
- transmitting nerve signals
- keeping the heart working properly
Non-dairy sources of calcium
People who avoid or limit dairy can choose from a variety of calcium-rich foods, including:
- small fish eaten with their bones, such as sardines
- vegetables such as leafy greens (horta), broccoli and spinach
- sesame seeds
- almonds, unroasted and blanched
- white beans
- fortified plant-based milks
Dairy and plant-based alternatives compared
Here is how common dairy products compare with plant-based substitutes:
- Milk: one glass (240ml) provides 300mg of calcium, compared with 288mg in one glass (240ml) of fortified soya milk
- Yoghurt: one cow’s milk yoghurt (200g) provides 250mg, compared with 200mg in one almond-based dessert (170g)
- Feta: one piece (30g) provides 150mg, compared with 45mg in one piece of tofu (30g)
Calcium content of other foods
Several other foods offer substantial amounts of calcium:
- 4 to 6 sardines: 380mg
- 2 tablespoons of sesame seeds: 280mg
- 1 cup of cooked leafy greens: 266mg
- 1 cup of cooked spinach: 245mg
- 1 cup of cooked white beans: 160 to 190mg
- 2 tablespoons of tahini: 120mg
- A handful of almonds: 80mg
- 1 cup of boiled broccoli: 62mg
