Contrary to popular belief, yogurt and milk aren’t the only calcium-rich foods worthy of space in our refrigerators. In fact, there are plenty of nondairy sources of calcium you can incorporate into your diet, which is great news since most of us aren’t getting enough of it. (According to the USDA’s Dietary Guidelines for Americans 2020-2025, about 60% of women and 30% of men don’t consume enough calcium).
“Calcium is the most abundant and essential mineral for our bodies,” Samantha Dieras, RD, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, previously told Vogue. “It’s most notable for its role in bone and teeth health, but it also supports muscle and nerve function and is involved in blood clotting.”
So if, unlike Harry Styles, you’re in need of a little calcium inspiration, keep scrolling to see some more quality options.
Which foods—other than dairy products—contain the most dairy?
Small fish with soft bones, like sardines and anchovies, are great sources of calcium. According to the USDA, 100 g of anchovies (drained and canned in olive oil with salt) have 240 mg of calcium. Meanwhile, 100 g of sardines contain 382 mg of calcium, per the National Institutes of Health.
Nuts and seeds, like almonds and chia seeds, are an excellent source of calcium and can be added to practically every meal (think tossed on top of salads, mixed into oatmeal, or alone). The USDA reports that 100 g of almonds have 254 mg of calcium, and 100 g of chia seeds have 595 mg of calcium.
Everyone’s always saying to reach for more leafy greens, and for good reason. Leafy greens can be rich in fiber, magnesium, antioxidants, and, yes, calcium. About 3.5 oz. of raw kale have 254 mg of calcium, while 100 g of either mature or baby spinach yield 67 to 68 mg of calcium, per the USDA.
If you’re looking to get some protein with your calcium, opt for tofu. Vogue previously reported that it’s a good source of calcium, iron, magnesium, potassium, and B vitamins.
There are so many different legumes to choose from, so here are a few to consider reaching for that have good amounts of calcium: dry black beans (191 mg of calcium per 100 g), dry white beans (236 mg of calcium per 100 g), dry chickpeas (111 mg of calcium per 100 g), and frozen prepared edamame (63 mg of calcium per 100 g).
Why is it so important to eat calcium-rich foods?
As Dieras noted, calcium is essential for maintaining bone and tooth health, but it’s also involved in blood clotting and muscle and nerve function. A calcium deficiency can lead to a range of symptoms, including muscle cramps and an irregular heartbeat, as well as nausea, fatigue, brittle nails, and more.
How much calcium should I take?
The NIH recommends that women aged 19 to 50 consume 1,000 mg of calcium daily, while women over 50 should consume 1,200 mg. The Mayo Clinic reports that total calcium intake shouldn’t exceed 2,500 mg for those 50 and younger and 2,000 mg for those 51 and older.
How can I improve my calcium absorption?
One of the best ways to improve the amount of calcium your body absorbs is to get plenty of vitamin D. Rachel O’Connor, MS, RD, CDN, CSO, previously told Vogue, “Vitamin D helps enhance absorption of calcium and phosphorus and ensures that those minerals go where they should, like to our bones and teeth,” adding that it also “helps protect against the loss of bone mass.”
Some foods high in vitamin D include salmon, sardines, milk, yogurt, and orange juice—so there’s plenty of room to double-dip on nutrients too.
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