Power Up Your Bones: Say Cheese to Non-Dairy Calcium-Rich Foods

Picture this: you're lifting a heavy grocery bag, and suddenly, you feel a twinge in your bones. Could low calcium levels be weakening them? If you’re concerned about getting enough calcium without dairy, don’t worry — there are plenty of ways to keep your bones and muscles strong.

All you need is to know your recommended daily calcium intake and the best non-dairy sources to meet it. According to the Indian Council of Medical Research (ICMR), 1000 mg of calcium per day is enough for both men and women. Yet, many Indians fall short, averaging only 429 mg per day, which can lead to a calcium deficiency. This gap is often due to a need for more awareness about the many non-dairy, calcium-rich foods available.

The Indian diet has a lot of variety. There is no reason to feel low if you are intolerant to dairy or follow a strict vegan diet. Here are the best calcium-rich food options:

1. Tofu
   Did you know tofu made with calcium sulphate is a fantastic source of calcium? Plus, it’s high in protein and low in saturated fat — a heart-healthy alternative to meat! Try tossing it in a stir-fry with your favourite veggies or make a yummy tofu curry. Tip: Marinate tofu with spices beforehand to add a burst of flavour.
2. Almonds
   You might know almonds are great for memory, but they’re also calcium-rich! Soak 3-5 almonds overnight for a quick and nutritious start to the day. Tip: Try blending soaked almonds into smoothies for a creamy texture and extra nutrients.
3. Chia Seeds
   Small but mighty, chia seeds are loaded with calcium, fibre, and omega-3 fatty acids. Sprinkle them on your oatmeal or salads, or mix them into your baked goods for an easy health boost. Tip: Make an overnight chia pudding with almond milk and top with berries — calcium power-packed!
4. Broccoli
   Broccoli isn’t just a veggie — it’s a calcium powerhouse with fibre, vitamin C, and antioxidants to keep inflammation at bay. Tip: Steam broccoli and add it to pasta, soups, or salads for a nutrient-rich meal.
5. Sesame Seeds
   These small seeds are high in calcium. Sprinkle sesame seeds on salads, mix them into dough, or top your rotis for a healthy crunch. Tip: Toast them lightly to bring out their nutty flavour.
6. Rajgira (Amaranth)
   Rajgira has four times more calcium than other grains and even milk. It is perfect for diabetics who are looking for high-calcium foods. Tip: Try rajgira as porridge or puffed in granola for a unique crunch.
7. Coconut
   Dried coconut is a tasty source of calcium and is perfect as a topping for sweet dishes. Tip: Sprinkle it over smoothie bowls or add it to coconut milk-based chia pudding for a delicious, dairy-free calcium boost.
8. Rajma (Kidney Beans)
   Rajma is a favourite in Indian households — and it’s high in protein and calcium. Tip: Add a twist by using rajma in salads or mixing it with rice for a satisfying, calcium-rich meal.
9. Poppy Seeds
   Poppy seeds are calcium-rich and add a unique flavour to traditional sweets like halwa and barfi. Tip: Use poppy seeds to make crispy fritters for a calcium-rich snack that's both delicious and satisfying.
10. Okra
    Okra is a low-calorie, calcium-rich veggie that’s versatile in the kitchen. Tip: Roast okra with a drizzle of olive oil and some salt for a quick snack.
11. Soy
    Soybeans, soy milk, and tofu are loaded with calcium, and soy milk alone offers around 261 mg per cup. Tip: Add soy milk to your coffee or use it in smoothies as a calcium-packed alternative to dairy.
12. Ragi (Finger Millet)
    Ragi is unbeatable when it comes to calcium content among cereals — 344 mg per 100 g! Tip: Make soft ragi dosas, or try ragi porridge with a pinch of cinnamon for a comforting and calcium-rich breakfast.
13. Banana
    Bananas are affordable and easy to prepare and offer around 116 mg of calcium per 100 g. Combine banana slices with a spread of almond butter for a satisfying, calcium-boosting snack on the go.

“The body gets calcium from two main sources: the food you eat or from your bones if you're not consuming enough through your diet. If you're lactose intolerant, vegan, or simply don't like dairy, you can boost your calcium intake by adding non-dairy calcium-rich foods to your diet,” says Dr Gargi Sharma, Ph. D, Clinical Nutritionist, New Delhi.

1. Fish
   For seafood lovers, fish is a fantastic source of calcium. Salmon, for instance, offers one of the highest calcium levels, making it a perfect choice for hearty curries or creamy pasta dishes. Sardines, crabs, and mackerel are also calcium-rich options that add delicious variety to your meals. Tip: Add crab meat to salads for a calcium-packed twist.
2. Meat
   Meat lovers, here’s some good news: mutton muscle can help support your calcium intake with around 150 mg of calcium per 100 g. Tip: Use mutton in soups or slow-cooked stews to preserve its mineral content and add rich flavour.

Incorporating the non-dairy calcium foods mentioned above into your daily diet can help you meet your calcium needs. In addition to calcium, these foods offer a range of health benefits, including improved bone health, heart health, and overall well-being.

Living without dairy doesn’t mean you have to miss out on calcium. With a wide range of plant-based and non-vegetarian options, you can easily meet your daily calcium needs. By incorporating foods like tofu, almonds, chia seeds, fish, and even mutton into your meals, you’re not only boosting your calcium but also enriching your diet with proteins, healthy fats, and antioxidants. Remember, calcium is vital for bone and muscle health, so take advantage of these versatile and delicious foods to keep your diet balanced and your bones strong. And don’t forget: a little time in the sun helps, too, as it provides the vitamin D your body needs to absorb calcium effectively.

The Indian Council of Medical Research (ICMR) recommends 1000 mg for both genders daily. 

Yes, although dairy products like milk, cheese, and yoghurt are especially high in calcium, many dairy-free sources of calcium are also available.

Seeds are nutritional powerhouses, many of which are also high in calcium. These include poppy, sesame, celery, and chia seeds. Dry fruits like almonds and figs are great sources of calcium, too.

For an easy-to-find source of calcium, consume dairy or fortified replacements, and add green leafy vegetables, beans, nuts, and seeds to your diet. You can also opt for calcium-rich fish like salmon, sardines, or crabs for a high-protein, non-dairy calcium source.