10 Surprising Dairy-free Sources of Calcium


The most abundant mineral present in our body is calcium. Since calcium is found in expansive varieties of foods, you don’t actually have to rely on dairy products only for calcium intake. Therefore, you can consume calcium from different foods just in case you are lactose intolerant or sick of eating cheese

Calcium is the main ingredient of our bones and teeth. It also helps maintain healthy blood vessels and prevents insulin resistance, thus one can’t ignore the importance of calcium. At the same time vitamin D is extremely crucial because it helps absorb calcium in our body.

Here are a few surprising dairy-free sources of calcium you would want to add into your diet.

1. White Beans

White Beans

White beans are an amazing source of calcium and iron. You can make a curry or add them to your pasta along with some vegetables. You can also use white beans instead of chickpeas to make a hummus.

2. Salmon


Whether canned or fresh, salmon is a great source of calcium. Canned salmon contains more calcium because the bones are mashed up along with the fish however, you can make a broth out of the salmon bones. The bones of salmon are the main source of calcium, so try not to throw them away.

3. Sardines

Sardines are one of the healthiest fish. They are easily available in big stores in cans. Sardines are an excellent source of calcium, omega-3 and vitamin D. You can add them to your salad or eat them straight out of the can.

4. Dried Figs

Dried Figs

Figs are usually available in their dried form. This fruit is a power pack of antioxidants, calcium and fiber. You can eat figs in their dried form or make a jam out of them and also add them to your desserts.

5. Kale


Kale is not as common as the other vegetables and herbs. However, kale is a rich Source of calcium and antioxidants. It can be cut into strips and added to your salad or cooked along with spinach as well.

6. Black Eyed Peas

Black Eyed Peas

Skip all the fatty sauces and use black-eyed peas instead for your salads and sandwiches. These beans are highly nutritious because of high amounts of calcium, potassium and folate. Black-eyed peas are similar to chickpeas, but are different in color and taste. They fall in the same category of legumes, which contain high amounts of calcium.

7. Almonds


Almonds are the best snack option if you are trying to lose weight and stay healthy. Almonds are famous not only because of calcium but, also because of the vitamin E and iron that it packs in. You can carry them around in your pocket and munch on them all day long instead of gobbling unhealthy carbs.  Almonds can also be added to desserts, milk, rice and salads.

8. Oranges


Who does not like oranges? Oranges are freshening and contain calcium and vitamin. Orange zest can be added to several dishes and the juice can be consumed just freshly squeezed. Orange juice is also used in chicken curries to give them a citrus flavor.

9. Sesame Seeds

Sesame Seeds

This seed is not just to garnish the naans, they are rich in calcium too. Sesame seeds help lower blood pressure and are beneficial to our body. These seeds can be roasted and added to the salad or any food that you eat.

10. Oatmeal


Instant oats or old-fashioned rolled oats, this is an amazing source of calcium and fiber. Oatmeal is a quick and healthy option for breakfast. It keeps you full and also lowers your cholesterol. Be careful when choosing the right oatmeal from the mart because most of them contain flavors and artificial sweeteners. You may add berries and figs to the oatmeal for a natural flavor.

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