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Sumil Yadav· 8 years ago
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What are the other sources of calcium without having milk?

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If you don’t consume milk, there are many alternative sources of calcium to maintain strong bones and teeth. Green leafy vegetables like kale, broccoli, spinach, and bok choy are good plant-based options. Nuts and seeds such as almonds, sesame seeds, and chia seeds also provide calcium. Ragi (finger millet) is a traditional Indian superfood rich in calcium. Soy products like tofu and soybeans are excellent substitutes. Fish like sardines and salmon (with edible bones) are highly calcium-rich. Fortified foods like plant-based milk, cereals, and orange juice help too. Including these foods daily supports bone health without relying on milk. 

Must Read : What are the Best Sources of Protein for Vegetarians? 

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Answered on05/14/26
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Being allergic to lactose and dairy products or do not like milk in general can be quite a challenging to get calcium. Calcium pills may help to some extent but there are natural foods that can help you fulfill your requirement.

1. Beans

Beans are rich in calcium content. Other than this, beans are also packed with protein. You can include beans in your meals to cover your calcium requirement.

2. Almonds

When it comes to almonds, you need to keep in mind the portion size. Consuming 7-8 almonds daily is recommended to complete your calcium requirement.

3. Soy Milk

Perfect source to get calcium for those who are lactose intolerant. Soy milk consists more protein and calcium than a regular glass of milk.

4. Sesame seeds

Include sesame seeds in your diet. They have 88 mg of calcium in one tablespoon. You can add them in your salads and subzis.

5. Get enough Vitamin D

A lot of people don't know the fact that without adequate vitamin D in your body, calcium fails to work. Therefore, get proper vitamin D from foods and sunlight to maintain sufficient levels in your body.

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तृष्णा भट्टाचार्य Author
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Updated on12/24/25
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None of us NEED to be drinking cow’s milk so no worries if you don’t like milk as there are plenty of non dairy sources of calcium, that can be better absorbed than milk.

Calcium Content per 8 oz. (1 cup)

Vegetables

Bok choy, cooked 330 mg

Bean sprouts 320 mg

Spinach, cooked 250 mg

Collard greens, cooked260 mg

Mustard greens, cooked 450 mg

Turnip greens, cooked 450 mg

Nuts

Almonds 660 mg

Chestnuts 600 mg

Filberts 450 mg

Walnuts 280 mg

Sesame seeds 900 mg

Sunflower seeds 260 mg

Approximate Milligrams of Calcium per 3TBSP. (50 gm)

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jeffrebel homeCulture & Entertainment Lover
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Answered on06/10/20
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The USFDA utilizes an estimation of 1000 mg of calcium as the base day by day prerequisite, which ought to end up being genuinely simple to get.

Alright, so by detesting milk, I am expecting that you likewise disdain other dairy items like cheddar, curds and yogurt. On the off chance that this supposition that isn't right and you do like them, eat them, as they are fine wellsprings of calcium.

In the event that not, at that point here's a short rundown of non-dairy high calcium nourishments:

1. Almonds

Only 1 cup of entire almonds contains 385 mg of calcium, which is more than 33% of the suggested day by day sum.

2. Dried figs

Around eight figs, or 1 cup, gives 241 mg of calcium.

3. Tofu

Tofu will in general be a phenomenal wellspring of calcium. Be that as it may, the calcium content differs, contingent upon the immovability and the brand, and it can go from 275–861 mg for every half cup. Make certain to peruse the mark to guarantee that the producer has utilized calcium salts in handling, as this includes a tremendous measure of calcium to tofu.

4. Chia seeds

A solitary ounce, or 2 tablespoons, of chia seeds give 180 mg of calcium.

5. Canned Salmon

Normal of 450mg of calcium per tin of salmon from the bones handled with the meat.

6. Canned Sardines

330mg per tin, from the source as above

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praveen marketingAuthor
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Answered on05/01/20
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The principle sustenances wealthy in calcium are dairy items like drain, cheddar and yogurt. Be that as it may, numerous non-dairy sources are likewise high in this mineral. These incorporate fish, verdant greens, vegetables, dried natural product, tofu and different sustenances that are braced with calcium
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gadiya swamyAuthor
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Answered on01/03/19
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