How to consume more calcium without eating dairy

It is very common to associate the calcium to the dairy products, mainly because these foods have always been related to this important mineral for our body. And rightly so, given that among the foods richest in calcium we find dairy products and derivatives such as cheeses (especially manchego cured 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 intestine. They emphasize, therefore, foods like the fish and the dairy products and derivatives.

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 equally rich in this mineral. In fact, unlike what is usually thought, the reality is that if we are interested in knowing how much calcium a glass of milk brings, we realize that sardines or tofu provide even more calcium than a glass of whole cow's milk.

But first let's find out what is the recommended daily amount of calcium, depending on how old we are, and if we are male or female:

AgemensWomen
0-6 months210210
7-12 months270270
1-3 years500500
4-8 years800800
9-13 years13001300
14-18 years13001300
19-50 years10001000
+51 years12001200
Pregnancy and lactation-18 years1300
Pregnancy and lactation+18 years1000

Once we have the previous table present, it is a good idea to discover which foods are richest in calcium, and they are not necessarily dairy products, which you should include in your diet daily to ensure a correct intake 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

Norway lobsters, prawns and prawns

220 mg

Chickpeas

145 mg

Pistachios

136 mg

White beans, dried beans

130 mg

Clams, cockles

120 mg

Roasted peanuts

61 mg

Swiss chard, spinach, leek

114-87 mg

Cabbage

57 mg

Image | Jeanne Menjoulet & Cie This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Mayo Clinic Minute: How to get calcium without dairy products (September 2021)