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 non-dairy 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?
Fish
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) has 240 mg of calcium. Meanwhile, 100g of sardines contains 382 mg of calcium, per the National Institutes of Health.
Nuts and seeds
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.
Leafy green vegetables
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, too. About 3.5 oz of raw kale has 254 mg of calcium, while 100 g of either mature or baby spinach yields 67 to 68 mg of calcium, per the USDA.
Tofu
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.
Legumes
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 not only 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.