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6 Delicious Dairy-Free Foods That Contain Calcium

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One of the most important nutrients for healthy teeth is calcium, which strengthens the hard outer shell of your tooth enamel, your teeth’s defense against erosion and cavities. Adults need about 1,000 milligrams of calcium a day (read: a little more than three 8-ounce glasses of milk), which can be challenging if you’re lactose intolerant, vegan, or choose to not eat dairy products for any given reason.

While brushing twice daily with Pronamel Intensive Enamel Repair can help repair acid-weakened enamel and protect teeth from future acid attacks, you still want to enlist the help of calcium to strengthen your choppers.

The good news is, there are a bunch of delicious, non-dairy options that can still give you the calcium you need. Here, six foods to try, along with tips on how to incorporate them into your diet.

Calcium-Rich, Dairy-Free Foods

Canned fish

Eating canned fish is a great source of calcium as long as you eat the bones, which is where most of the calcium is found. Luckily, the bones are soft, so you can mash them up until they’re undetectable in dishes like fish cakes or a spread for toast. You can even add canned sardines (569 mg per cup) and salmon (241 mg per cup) to your lunch or dinner salads.

Leafy green veggies

Eat your greens! Leafy green veggies like kale (179 mg per cup), frozen collard greens (357 mg per cup) and cooked spinach (257 mg per cup) provide plenty of calcium, nutrients, fiber, and are also low in calories. Meal prep your lunch salads for the week to cut back on eating out, and consider using items like sliced almonds or canned tuna as healthy toppers instead of traditionally acidic salad dressings.


Boasting protein, fiber, vitamins, and minerals, beans can also increase your calcium intake. Just one cup of soybeans packs in 515 mg of calcium, while white beans offer 485 mg and kidney beans clock in with 359 mg. Steamed or roasted, added to salads and soups, there’s really no limit to how you can add beans into your diet.

Tofu with added calcium

Tofu with added calcium delivers 861 mg of calcium — almost an entire day’s requirement — per half cup. Without the added calcium, tofu only comes in at around 100-200 mg per serving. It’s an easy way to sneak in some calcium, but it’s also packed with protein and is free of gluten and cholesterol. Toss it into your salads, stir-frys, egg scrambles, and more.


While they may seem pretty unassuming, almonds contain 246 mg of calcium per cup, as well as healthy fats, fiber, magnesium, and vitamin E. Top off your salads, crust fish, or munch on a handful as an afternoon snack instead of reaching for something sweet to help curb your appetite before dinner.

Soy milk

Lactose intolerant, or just don’t like to drink regular milk? No problem. Fortified soymilk is a great calcium substitute, containing 340 mg per cup (without added calcium is about 61 mg per cup). With so many flavors available — original, vanilla, chocolate, strawberry and more — you can drink it alone, use it in cereal or shakes, or pour it into your coffee. (Tip: Watch out for cartons with added sugar.)

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