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Beyond Dairy: Plant-Based Sources of Calcium You Need to Know About

Calcium is a vital mineral that plays a crucial role in many bodily functions, from building strong bones and teeth to regulating heart rhythm and hormone secretion. While dairy products are a well-known source of calcium, they are not the only option available.

In this article, we'll take a closer look at some of the best non-dairy sources of calcium to help you maintain optimal health and well-being.

Plant-based sources of calcium can be just as beneficial as animal-based sources. For example, dark leafy greens like kale and spinach are excellent plant-based sources of calcium.

Other options include fortified plant-based milk alternatives such as soy, almond, or oat milk, and tofu and tempeh made from soybeans. Legumes like chickpeas and lentils are also rich in calcium, as well as fiber, protein, and other essential nutrients.

Nuts and seeds like almonds, sesame seeds, and chia seeds contribute calcium and heart-healthy fats to the diet.

However, some plant foods contain compounds like oxalates and phytates that can reduce calcium absorption.

To maximize the benefits of these foods, it's important to consume them alongside vitamin C-rich sources like citrus fruits or peppers, which can enhance calcium absorption.


  1. Samtiya, M., Aluko, R.E. & Dhewa, T. Plant food anti-nutritional factors and their reduction strategies: an overview. Food Prod Process and Nutr 2, 6 (2020).

  2. Mangels, R. (2020). Calcium in the Vegan Diet. The Vegetarian Resource Group. Retrieved from


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