How to get calcium without consuming dairy? We propose some of the foods richest in calcium that are not necessarily dairy products and derivatives.

It is very common to associate calcium with dairy products, mainly because these foods have always been related to this very important mineral for our body. And with good reason, given that among the foods richest in calcium we find dairy products and derivatives such as cheeses (especially cured Manchego cheese), milk and yogurt.

In addition, we must not forget something fundamental: it is vital to consume calcium and vitamin D together, since calcium needs this vitamin to be more easily absorbed by our intestines. Therefore, foods such as fish and dairy products stand out.

But for those who follow a dairy-free diet, or for those who definitely do not want to consume them, it is clear that they must provide their body with calcium from other foods that are equally rich in this mineral. In fact, contrary to what is usually thought, the reality is that if we are interested in knowing how much calcium a glass of milk provides, we realize that sardines or tofu provide even more calcium than a glass of whole cow’s milk.

But first we are going to find out what the recommended daily amount of calcium is, depending on how old we are, and whether we are a man or a woman:

Age Men Women
0-6 months 210 210
7-12 months 270 270
1-3 years 500 500
4-8 years 800 800
9-13 years 1300 1300
14-18 years 1300 1300
19-50 years 1000 1000
+51 years 1200 1200
Pregnancy and breastfeeding -18 years 1300
Pregnancy and breastfeeding +18 years 1000

Once we have the above table in mind, it is a good idea to discover which the foods richest in calcium are, and they are not necessarily dairy, which you should include in your diet daily to ensure a correct supply of this mineral:

Food Calcium content
(100 gr.)
Sardines 550 mg
Tofu 506 mg
Dried figs 280 mg
Almonds, hazelnuts 240 mg
Watercress 220 mg
Scampi, prawns and prawns 220 mg
Chickpeas 145 mg
Pistachios 136 mg
White beans, dried broad beans 130 mg
Clams, cockles 120 mg
Roasted peanuts 61 mg
Swiss chard, spinach, leek 114-87 mg
Cabbage 57 mg


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