7 Dairy-Free, Plant-Based Calcium Sources

Sassy Appétit

Ask yourself, are you getting enough calcium in your diet? Non-dairy consumers, especially, should check out these plant-based alternatives. Remember, healthy is the new sassy.


The average woman requires 1,000-1,300 mg of calcium a day; and, while a serving of milk, cheese, or yogurt are easy ways to digest calcium, what if you are vegan or lactose-intolerant?

Curly Kale – About ¾ cup of cooked curly kale offers 143 mg calcium.
Okra – Stir fry about eight okra for a dose of 88 mg calcium.
Red Kidney Beans – Add ½ cup of beans to a salad for 150 mg calcium.
Almonds – 12 whole almonds equates 62 mg calcium.
Tahini Paste – Spread one heaped teaspoon over toast like peanut butter for 129 mg calcium.
Apricots – Eat four small apricots for a midmorning snack to get 117 mg calcium.
Figs – Instead of dessert, indulge on four figs for a heaping 506 mg calcium.

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