10 Calcium Food Ideas, Including Nondairy Options

Ten flexible places to find calcium

Calcium supports important body functions, and many foods can contribute to intake. These are ideas, not a ranked list: calcium amounts differ with brands, serving sizes, preparation, and fortification.

1. Milk, including lactose-free cow's milk.

2. Yogurt, plain or flavored.

3. Cheese, in portions that suit your meal.

4. Calcium-set tofu; check the ingredients because tofu made with a different coagulant may contain less.

5. Fortified soy beverage; shake the carton and check its Nutrition Facts label.

6. Other fortified plant beverages, which vary by brand and may not be nutritionally identical to dairy milk.

7. Fortified breakfast cereal.

8. Kale or bok choy as part of a meal.

9. Canned salmon or sardines when the soft edible bones are included.

10. Foods made with fortified flour or calcium-containing ingredients; labels help confirm the amount.

NIH's Office of Dietary Supplements notes that spinach contains calcium but its absorption is relatively low because of compounds in the plant. That illustrates why a food's calcium number alone does not tell the whole story.

Make the list work for your preferences

Try yogurt with fruit, tofu in a stir-fry, fortified beverage in oatmeal, or canned salmon on toast. If you avoid dairy, compare labels for calcium and other nutrients rather than assuming every plant beverage is fortified. People who have food allergies, kidney disease, a history of kidney stones, or a prescribed diet may need individualized choices.

Food list is not a supplement dose

A list cannot determine whether someone needs a supplement. Calcium supplements can interact with medicines, and total intake from food, beverages, and supplements matters. Ask a clinician or pharmacist before starting one, particularly if you take prescription medicines or have a health condition. Do not use a high-dose supplement to compensate for a suspected deficiency without professional advice.

Sources and further reading

• Calcium: Fact Sheet for Consumers

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.