Calcium Without Dairy

If you are lactose-intolerant, vegan, or aren't too keen on dairy, you might get asked how you get enough calcium in your diet. Or you might be asking that question, yourself.

The good news is that there are excellent plant-based calcium sources, many of which have higher levels of calcium than dairy. It just so happens that we usually only hear about calcium in the context of dairy consumption because the Dairy Coalition is, well, formidably huge.

Kelp and other sea vegetables, along with dark leafy greens like collards, kale, parsley, dandelion and watercress have some of the highest levels of calcium, considerably higher than milk. You can find calcium in levels equal to milk in foods such as sesame seeds, broccoli, walnuts and sunflower seeds.

Below is a chart that lists some of the best calcium sources, according to Naturopathic Doctors Joseph Pizzorno and Michael Murray in their book The Encyclopedia of Healing Foods

Calcium content in milligrams per 3 1/2-ounce (100 gram) serving:

Kelp 1,093
Cheddar cheese 750
Dulse 296
Collard greens 250
Kale 249
Almonds 234
Yeast, brewer's 210
Parsely 203
Dandelion greens 187
Brazil nuts 186
Watercress 151
Tofu 126
Figs, dried 121
Sunflower seeds 120
Whole milk 118
Sesame seeds 110
Broccoli 103
Walnuts 99