Bushra Griffith
Calcium is an important mineral for maintaining strong teeth and bones, and it is well known that dairy products such as milk and cheese are rich sources of calcium. However, not everyone can consume dairy due to lactose intolerance, veganism, or personal preference. The good news is that there are plenty of non-dairy sources of calcium available, so you don't have to miss out on this essential nutrient. In fact, some non-dairy foods like sardines and salmon contain even more calcium than dairy products. So, if you're wondering about the calcium content of dairy-free cheese, there are indeed alternative sources to consider.
| Characteristics | Values |
|---|---|
| Dairy-free cheese containing calcium | No evidence found |
| Calcium-rich non-dairy foods | Seeds (poppy, sesame, celery, chia), sardines, collard greens, white beans, soy milk, canned salmon, calcium-fortified orange and cranberry juices |
| Calcium-rich dairy foods | Milk, cheese, yoghurt |
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What You'll Learn
Dairy-free calcium sources
Dairy products like milk, cheese, and yoghurt are especially high in calcium. However, there are plenty of dairy-free calcium sources available. Calcium is an important mineral that plays a key role in many aspects of health. It is the main component for bones and teeth, and getting enough calcium in your diet is important to maintain bone strength, especially as you age.
- Fortified dairy-free plant drinks or 'milks', such as soya milk, rice milk, oat milk, almond milk, hazelnut milk, hemp milk, coconut milk, and pea milk.
- Fortified dairy-free plant-based products like soya or coconut-based yoghurts, cheeses, creams, and custards.
- Fortified breakfast cereals, such as mixed-grain hoops, hot oat cereals, and porridge.
- White and brown bread and bakery products, such as dairy-free crumpets, muffins, rolls, and bagels.
- Pulses, such as beans, baked beans, lentils, and tofu (soybean curd).
- Tinned fish (eat the bones), such as sardines, pilchards, mackerel, and salmon.
- Seeds, such as poppy, sesame, celery, and chia seeds.
- Nuts, such as almonds.
- Fruits, such as figs and oranges.
- Vegetables, such as kale, broccoli, and collard greens.
It is important to have an adequate amount of calcium throughout your lifetime. Children and adolescents build up their bone mass until they reach their early twenties. After this time, bones gradually weaken. Therefore, calcium intake should be optimised during childhood and the teenage years to ensure bones are as strong as they can be.
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Calcium's health benefits
Calcium is a vital mineral for maintaining overall health and wellness. It is a structural building block in the body, constituting the majority of bones and teeth. Approximately 98% to 99% of the body's calcium is stored in the bones, with the remaining calcium found in the tissues or blood.
Calcium plays a crucial role in bone health, helping to maintain bone strength and density. Consuming adequate amounts of calcium throughout life may reduce the risk of broken bones and osteoporosis later in life. Additionally, calcium is essential for healthy teeth, reducing the chances of dental issues.
Beyond bone and dental health, calcium is necessary for nerve and muscle function. It also plays a role in cardiovascular function, contributing to overall heart health. Calcium supports healthy communication between the brain and other parts of the body, ensuring smooth transmission of signals.
While dairy products like milk, cheese, and yogurt are renowned for their high calcium content, there are numerous non-dairy sources as well. These include green leafy vegetables such as broccoli, seeds (poppy, sesame, celery, and chia seeds), soy products, and calcium-fortified foods like juices and plant-based milk alternatives.
It is generally recommended to obtain calcium from natural food sources rather than supplements. However, in cases of dietary restrictions or insufficient calcium intake, supplements can be considered under medical guidance.
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Dairy-free alternatives
Dairy products like milk, cheese, and yogurt are especially high in calcium. However, there are plenty of dairy-free alternatives that are rich in calcium.
Fortified Juices
Many brands of orange juice are fortified with calcium, meaning that the nutrient is added to the finished product. In addition, orange juice is a good source of hesperidin, an anti-inflammatory antioxidant.
Seeds
Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, chia, and sunflower seeds. For instance, 1 tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV). Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese. Chia seeds are rich in plant-based omega-3 fatty acids, ounce for ounce containing more than salmon. They also contain magnesium and boron, trace minerals that aid in the body’s absorption of calcium.
Beans
White beans, like cannellini or great northern beans, have a substantial amount of calcium. They are also a potent source of fiber, which helps aid in digestion, gut health, heart health, and longevity.
Soy Milk
Soy milk stands out as one of the only plant-based milks that has a comparable amount of protein to cow’s milk. Although not all the nutrients it contains are comparable to a glass of cow’s milk, the nutrition in soy milk is robust and a good option for those following a vegan diet or for those who don’t consume dairy.
Hemp Milk
Hemp milk is a great alternative to dairy milk, particularly for those who may also be allergic to nuts or soy. A one-cup serving of fortified hemp milk provides 428 mg of calcium, the same as dairy milk. It contains all 10 essential amino acids, making it a complete protein source. Hemp milk also contains Omega-3’s, iron, and potassium, as well as Vitamins A, D, E, and B-12.
Tofu
Tofu is an excellent source of calcium, although the amount of calcium varies depending on the firmness and brand. To receive the benefits of the calcium, read the labeling carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant.
Figs
Figs contain the highest amount of calcium per cup at 120 mg per half cup. Dried figs are also a nutritious option, with a 40-gram serving providing 5% of your daily calcium needs.
Sardines
If you are not vegan, sardines are a great source of calcium. A can of sardines contains an impressive 351 mg of calcium.
Collard Greens
Collard greens are a substantial source of calcium, providing 268 mg with a low level of oxalates, which means the body can absorb the mineral more efficiently.
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Calcium absorption
Dairy-free sources of calcium include various plant-based options. For example, soy milk stands out as one of the few plant-based milks with a comparable amount of protein to cow's milk, making it an excellent dairy-free alternative. Additionally, white beans, such as cannellini or great northern beans, offer a substantial amount of calcium along with fibre, which aids in digestion and gut health.
Seeds are another nutritional powerhouse when it comes to calcium absorption. Poppy, sesame, celery, and chia seeds are excellent sources of calcium and provide additional nutrients like protein and healthy fats. For instance, a tablespoon of poppy seeds contains 127 mg of calcium, contributing to 10% of the recommended Daily Value (DV). Similarly, sesame seeds offer 7% of the DV for calcium per tablespoon, along with minerals like copper, iron, and manganese.
Canned seafood, such as sardines and salmon, is another dairy-free source of calcium. These fish contain small, soft, edible bones that go unnoticed but provide a significant boost in calcium content compared to their fresh counterparts. Fortified juices, including orange and cranberry varieties, are also excellent options for dairy-free calcium absorption, as they taste the same while providing a substantial amount of calcium.
In addition to these specific food items, it's worth noting that collard greens provide a good source of calcium with low levels of oxalates, allowing for more efficient absorption by the body. Figs also offer a higher calcium content compared to other fruits, providing 5% of the DV for calcium in a 1.4-ounce (40-gram) serving. By incorporating these dairy-free sources of calcium into your diet, you can ensure adequate calcium absorption while accommodating specific dietary needs or preferences.
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Calcium-rich foods
Dairy products like milk, cheese, and yoghurt are especially high in calcium. However, there are many dairy-free sources of calcium available.
For instance, 100% orange juice is made from just oranges, with no added sugar. Many brands of orange juice are fortified with calcium. In addition, orange juice is a good source of hesperidin, an anti-inflammatory antioxidant.
Seeds are another nutritional powerhouse, and many are high in calcium, including poppy, sesame, celery, and chia seeds. One tablespoon (9 grams) of poppy seeds packs 127 mg of calcium, or 10% of the recommended Daily Value (DV). Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
White beans, like cannellini or great northern beans, have a substantial amount of calcium. They are also a potent source of fibre, which helps aid in digestion, gut health, heart health, and longevity.
If you are on a dairy-free diet, fortified juices, sardines, and collard greens are among the best sources of calcium. Figs are high in calcium compared to other fruits. In a 1.4-ounce (40-gram) serving, you can get 5% of the DV for calcium.
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Frequently asked questions
Calcium is an important mineral for building strong, healthy teeth and bones. While dairy products like milk, cheese, and yogurt are especially high in calcium, there are many dairy-free sources of calcium available. Therefore, it is possible that dairy-free cheese contains calcium.
There are plenty of calcium-rich foods that can be part of a healthy diet for those who don't consume dairy. Some good sources of calcium include:
- Canned seafood, such as sardines and salmon
- Fortified orange and cranberry juices
- White beans
- Soy milk
- Seeds, including poppy, sesame, celery, and chia seeds
The recommended calcium intake is 1,300 mg per day for most adults.
Calcium is a crucial mineral that plays a key role in maintaining bone strength and overall health. About 98% of the calcium in the body is stored in the bones, which are constantly being broken down and rebuilt. Getting enough calcium in the diet is important to maintain bone strength and reduce the risk of osteoporosis later in life.
