Dairy-Free Calcium: Plant Milks, Greens, Tofu, Fish With Bones and Fortified Foods
Where calcium can come from without dairy: fortified plant drinks, certain greens, calcium-set tofu, fish with soft bones and seeds, and what absorption studies found.
Content last updated . This page has not been medically reviewed.
Evidence labels: established nutritional role, evidence in adequately nourished people, insufficient evidence. Absorption results are biomarkers, not bone outcomes.
Dairy-free foods the official sources list
- NHS (UK) for vegans: broccoli, cabbage and okra, but not spinach; fortified unsweetened soya, pea and oat drinks; calcium-set tofu; sesame seeds and tahini; pulses; bread; and dried fruit such as figs. [1]
- NHS (UK) general list: curly kale, okra, soya drinks with added calcium, and fish eaten with the bones, such as sardines and pilchards. [3]
- MedlinePlus (US): kale, broccoli and bok choy; canned salmon and sardines with soft bones; calcium-enriched juice, soy and rice drinks, tofu and cereals. [4] It adds almonds, tahini and dried beans. [5]
Per-serving milligram values could not be verified for this page because the USDA FoodData Central site could not be read in this round. For fortified products, MedlinePlus says the product label shows how much calcium they have, so read it rather than assuming. [4]
What absorption studies found
| Food | What was measured | Source |
|---|---|---|
| Kale | 40.9% absorbed versus 32.1% from milk, at a 300 mg load in 11 women | [6] |
| Spinach | 5.1% absorbed versus 27.6% from milk, at 200 mg in 13 adults; oxalate binds the calcium | [7] |
| Ivy gourd and winged bean (Thai vegetables) | 47.6% and 39.1% versus 55.2% from milk, at about 100 mg in 19 women | [8] |
| Calcium-carbonate-fortified soymilk | 21.1% versus 21.7% from cow's milk, at 250 mg in 20 young women; a tricalcium-phosphate-fortified soymilk gave 18.1% | [9] |
| Calcium-set tofu, sesame/tahini, fish with bones | Proper evidence not found | We searched PubMed for tofu calcium absorption in humans and read the NHS and MedlinePlus lists |
The studies used different loads, so compare each food only with the milk in the same study. All were small and measured absorption of one test meal.
Plant drinks are not all alike
A Swiss analysis of 27 plant-based drinks of 8 types and two milks found that milk had more calcium than most plant drinks, and that soy drinks stood out among plant drinks for several other nutrients. [10] The authors concluded that plant drinks are not real alternatives to milk in nutrient composition, even allowing for fortification, and that replacing milk without adjusting the rest of the diet could lead to long-term deficiencies. [10] Fortified unsweetened options are what the NHS lists. [1] Because the fortifying salt may matter (the soymilk study found a difference), the label and a clinician or dietitian are the practical guides.Frequently asked questions
Can you get enough calcium without dairy?
Yes, with planning. The NHS lists fortified drinks, calcium-set tofu, some greens, seeds and fish with soft bones. [1][3]
Is spinach a good calcium source?
No. It has a lot of calcium, but the body absorbed only 5.1% in one study. [7] The NHS also says it cannot digest it all. [3]
Is kale better than spinach for calcium?
In the studies read, calcium from kale was absorbed well (40.9% versus 32.1% from milk), because it is low in oxalate. [6]
Is fortified soy milk as good as cow's milk for calcium?
For one calcium-carbonate-fortified soymilk, absorption matched cow's milk in 20 young women, while a tricalcium-phosphate version was lower. [9] Other plant drinks were not tested in that study.
Do I need a calcium supplement if I avoid dairy?
That depends on your diet, age and health. The NHS says vegans may consider one. [1] Talk to a clinician or dietitian.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Practical cautions
- Oxalate foods. MedlinePlus says spinach and rhubarb bind calcium, so leafy greens are not an adequate source by themselves. [5]
- Cooking. Steaming or sautéing in a little water keeps more calcium than boiling. [5]
- Dried fruit. The NHS suggests keeping it to mealtimes because of sugar and teeth. [1]
- Lactose intolerance. MedlinePlus says people with it can be at risk of low calcium, and that lactose-free milk exists and most people can still digest hard cheeses and yogurt. [5] See Lactose Intolerance and Food Intolerances.
- Intake levels. The NHS says adults aged 19 to 64 need 700 mg a day; the US and Canadian RDA is 1,000 mg for adults 19 to 50 and 1,200 mg for women 51 and older, with 2,500 mg and 2,000 mg as upper limits at those ages. [3][11] See Calcium.
- Supplements. The NHS says vegans may consider supplements containing calcium; whether one is needed, and which, is a decision for a clinician or dietitian. [1] Check Quality Testing and Certifications and Medication Interactions.
- Pregnancy, breastfeeding and children. The NHS says vegans who are pregnant or breastfeeding need to make sure they get enough vitamins and minerals. [1] Speak with a midwife, doctor or dietitian. See also Supplements in Vegetarian and Vegan Diets.
- Kidney disease or high blood calcium. Ask a clinician before adding fortified products or supplements; see Too Much Calcium.
References
- NHS (UK), The vegan diet. Page last reviewed 5 June 2026. Read 2026-10-23.
- Weaver CM, Proulx WR, Heaney R, Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr 1999;70(3 Suppl):543S-548S (PubMed abstract). Read 2026-10-23.
- NHS (UK), Vitamins and minerals: Calcium. Page last reviewed 3 August 2020. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine), Calcium, health topic page. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine), Calcium in diet. Review date 21 January 2025. Read 2026-10-23.
- Heaney RP, Weaver CM, Calcium absorption from kale. Am J Clin Nutr 1990;51(4):656-657 (PubMed abstract). Read 2026-10-23.
- Heaney RP, Weaver CM, Recker RR, Calcium absorbability from spinach. Am J Clin Nutr 1988;47(4):707-709 (PubMed abstract). Read 2026-10-23.
- Charoenkiatkul S et al., Calcium absorption from commonly consumed vegetables in healthy Thai women. J Food Sci 2008;73(9):H218-H221 (PubMed abstract). Read 2026-10-23.
- Zhao Y, Martin BR, Weaver CM, Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow's milk in young women. J Nutr 2005;135(10):2379-2382 (PubMed abstract). Read 2026-10-23.
- Walther B et al., Comparison of nutritional composition between plant-based drinks and cow's milk. Front Nutr 2022;9:988707 (PubMed abstract). Read 2026-10-23.
- Health Canada, Dietary reference intakes reference values for elements, Table 1. Calcium values published in 2011. Read 2026-10-23.