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High Calcium Foods For People With Dairy Sensitivities

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 A huge thing people ask me all the time is, “If I cut out dairy how will I get enough calcium?” So, here are some high calcium foods you can eat instead of dairy on keto!

You don’t need to eat or drink dairy to get calcium in your everyday diet.

You can get calcium from NON-dairy calcium-rich foods instead.

But, how much calcium is enough calcium, you might ask?

How Much Calcium Should You Have Each Day?

The recommended dose of calcium for the average adult is 1,000mg per day for healthy adults (1).

As you’ll see below, there are many ways to get enough calcium from non-dairy foods and it’s not as hard as you think either.

You can mix and match things I’ve listed below to hit and likely surpass the daily recommended intake of calcium.

Examples of Calcium-Rich Foods

All Items Are Based On 1 Cup – unless otherwise stated:

Tofu – 1/2 cup

If you’re worried about getting in your calcium and don’t want to eat dairy then tofu is a clear winner. You’ll get an astounding 434mg of calcium from this awesome food.

Try air frying tofu cubes that you’ve soaked in some soy sauce or coconut aminos and avocado oil. De-li-cious!


Broccoli is a really great vegetable because it’s low in carbs and high in fiber. The amount of calcium in broccoli isn’t as great as other foods, but broccoli is tasty so it balances out in my mind!

You can get a whopping 5.15 grams of fiber by eating one cup of chopped broccoli.

Aside from fiber, you’ll be able to get in 62.40mg of calcium with one cup of chopped broccoli.

This is a fantastic amount and equals 6.2% of your Daily Value.


We can’t deny that spinach is super nutrient-dense and a wonderful vegetable to have in your repertoire. In one cup of chopped and cooked spinach, you can get 4.32 grams of fiber. Not as great as broccoli but every bit adds up.

You can get 244.81mg of calcium from one cup of cut and cooked spinach also.

Wowzers. Talk about adding a punch!

Collard Greens

Collards are another high calcium food you should be eating on any diet if you’re not eating a lot of dairy foods.

You’ll get 267.90mg of calcium in one cup of cut cooked pieces. And,  you’ll be able to get 7.60g  of fiber also!

Cooking them can be a bit different, but my advice is to cut them up and let them cook for a good while until they’re really tender 🙂

Turnip Greens

Turnip greens are just like their counterpart, the collards. They’re high in calcium and fiber and great for keto.

You’ll get about 197.28mg of calcium in one cup of chopped cooked turnip greens. On top of that, you’ll end up with around 5.04g of fiber to boot!


While not as much as collards or turnip greens, kale still packs a wallop when it comes to calcium.

You can get about 93.60mg of calcium in one cup of chopped cooked kale. And, you’ll get 2.6g of fiber too. Not a grand amount, but every bit counts right?

Related: Meal Prep Lunch Ideas to Take to Work


I love me some okra. But, really, only in Gumbo (which I’ll be adding on here sometime). You could probably air fry it and it would be good, but I haven’t tried that yet.

In one cup of sliced cooked okra, you can get 136.16mg of calcium which is pretty good!

On top of that, you can get 3.86g of fiber so not too shabby there.

Bok Choy – per 3 oz

Baby bok choy is amazing in soups and stir-fries. You have to give it a shot.

You’ll end up with around 80mg of calcium from your 3oz of bok choy.

But, when it comes to fiber, you won’t get as much at all. You’ll get 0.5g of fiber. Kinda meh, but can’t be too picky over here.

Canned Sardines – 1 can

While you won’t be getting any fiber from this food, it still contains a great amount of calcium.

For one can of sardines, you can get 109.20mg of calcium.

This is something you can eat if you’re simply not really wanting more veggies.

Canned Salmon – one 4oz can

You might only get around 110mg from sardines, but salmon carries a lot more calcium thankfully. You can get 260.36mg of calcium from one can of salmon.

That’s pretty darn good considering it is about 26% of your daily recommended needs!


In one cup of edamame, you can get a whopping 98mg of calcium and about 8g of fiber. That’s not too shabby for some little beans. It helps that they’re freaking delicious too.

Just be wise with your consumption of edamame since they still have some carbs (7g net carbs per cup). You may or may not want to splurge a few carbs on some edamame.

Me? I plan around them when I do eat them, just because they make Ahi Poke bowls just that much better – in my opinion.

Combine Options for Calcium Rich Meals

Edamame + Skillet Fried Tofu over a bed of leafy greens, cauliflower rice or even regular rice is a great option.

Salmon with a side of sauteed bok choy is another!

The options are endless so get creative in the kitchen and you’ll be hitting your goals in no time.

Don’t forget to pin this post for later!

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