6 Ways to Get More Calcium That Don’t Involve Eating Dairy

Maybe you’re lactose intolerant and most dairy products are off-limits. Or maybe you just don’t really like milk and yogurt and are desperate for new ways to score the calcium you know your body needs. This essential mineral helps build strong bones and teeth, and it also boosts muscle functioning (so it’s crucial for workouts), says Brittany Kohn, R.D., a nutritionist at Middleberg Nutrition in New York City. The typical young woman requires 1,000 milligrams a day—and you can get them by loading up on these tasty and healthy foods found outside the dairy aisle:

Tofu
A half cup of this protein-packed soy product racks up a super high 258 milligrams of calcium, says Kohn. That’s about the same as a cup of yogurt.

Salmon
The canned kind actually contains small edible bones—hence the high calcium levels. A three-ounce serving gives you 180 milligrams, plus skin-loving omega-3s and protein.

Chinese Cabbage
This leafy green (one type is called Napa cabbage) is a calcium powerhouse, clocking in at 239 milligrams per half cup when cooked.

Sardines
Thanks to the small bones that give this tiny fish its crunch, a two-ounce serving offers 185 milligrams of calcium—in addition to protein and omega-3s.

Kale
The 60 milligrams of calcium in a half cup of cooked kale may not sound like much—but blend it into your morning

White Beans
Just a half cup of any variety of white beans (cannellini is one example) provides 113 milligrams of calcium (and a decent amount of low-fat protein too), says Kohn. Toss them into salads or pasta, or use them instead of chickpeas to make creamy hummus.

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