When you’re trying to put together a healthy, balanced diet, it really helps to know exactly where your essential nutrients are coming from. Calcium is one of the most important minerals our bodies need. It’s the crucial building block that keeps our bones strong and our teeth healthy throughout our lives.

However, it’s not always easy to know the best way to get enough calcium onto your daily plate. The truth is, the “best” source of calcium isn’t always the same for everyone. Depending on what you genuinely enjoy eating or if you have any medical or chosen dietary restrictions, your perfect calcium menu will look uniquely yours.

The good news is that calcium is found in a wonderful variety of everyday foods. Whether you are a dedicated meat-eater, entirely plant-based or somewhere in between, hitting your daily targets is much easier than you might think once you know what to look for.¹

What is the best source of calcium?

For most people who don’t have any dietary restrictions, traditional dairy products are widely considered the absolute best and easiest way to get calcium. Our bodies are incredibly good at absorbing the calcium found in milk, cheese and yoghurt.

To give you an idea of the numbers, adults in the UK generally need around 700mg of calcium every single day. Here’s how some of your favourite dairy products stack up:

• Milk: A standard glass of cow’s milk (around 200ml) gives you roughly 240mg of calcium – regardless of whether it’s skimmed, semi-skimmed or whole. Goat’s milk is also a fantastic option that actually offers slightly more, providing around 260mg of calcium per 200ml. 
• Cheese: A small, matchbox-sized piece of cheddar cheese (about 30g) packs in a brilliant 220mg of calcium.
• Yoghurt: A standard individual pot of plain natural yoghurt (150g) offers around 240mg of calcium.

Because dairy is so versatile, hitting your daily goal is quite simple when you spread it out. You could easily have a splash of milk in your morning bowl of cereal or cup of tea, a slice of cheese in your lunchtime sandwich and a dollop of yoghurt with some fresh fruit for dessert after dinner.

How to get calcium without dairy

Of course, reaching for a pint of milk or a block of cheese isn’t the right choice for everyone. If you’re following a vegan lifestyle, have a dairy allergy or struggle with lactose intolerance, you’ll need to get your calcium from other sources.

However, you don’t have to miss out. There are plenty of fantastic, calcium-rich foods you can try instead. Here are some of the best dairy-free ways to keep your bones strong and healthy via calcium intake.

Bony fish

If you’re a meat-eater or a pescatarian, tinned fish is a brilliant, budget-friendly source of calcium. Plus, the tinning process means they keep well! The secret here is to choose fish where you eat the bones, such as tinned sardines or pilchards.

During the canning process, the tiny bones become incredibly soft, meaning you usually don’t even notice you are eating them. Mashing some sardines onto a piece of wholemeal toast with a squeeze of lemon or mixing them into a pasta bake can provide a massive chunk of your daily calcium needs in one simple meal.

Leafy greens

We always hear that greens are good for us, and this is yet another reason why! Dark green leafy vegetables are wonderful, natural sources of calcium. Top choices to pop in your shopping trolley include kale, spring greens, cabbage and broccoli.

However, there is one quick exception to keep in mind: spinach. While spinach is incredibly healthy and packed with iron, it also contains something called oxalate. This naturally occurring compound actually binds to the calcium in the spinach and stops your body from absorbing it properly. So, while spinach is great for you, don’t rely on it as your main calcium booster.

Bread and fortified flour products

This one often comes as a surprise! In the UK, most white and brown wheat flours are legally required to be fortified with extra nutrients, including calcium, by the people who mill them.

This means that everyday, comforting foods like your morning slices of toast, crumpets, bread rolls and even certain homemade bakes are secretly topping up your calcium levels without you having to think twice about it.

Fortified plant-based dairy alternatives

If you’ve swapped traditional milk for a plant-based alternative like soya, oat or almond milk, you can still easily hit your calcium goals – because many of these plant-based milks contain calcium too!

However, there is a crucial rule to remember here: you must always check the packaging. Not all plant milks, vegan cheeses or dairy-free yoghurts naturally contain high levels of calcium. You need to look specifically for phrases like “fortified with calcium” or “added calcium” on the label.

When they’re properly fortified, these plant-based alternatives often provide the same amount of calcium as a glass of cow’s milk.

Whatever your culinary preferences are, there are plenty of tasty ways for you to boost your calcium intake. And if you can’t manage it through your everyday diet, remember that calcium supplements can be another handy way to top up your calcium to support healthy teeth and bones.

References

1. Calcium: Vitamins and Minerals. National Health Service (NHS) UK.
2. Calcium: Food Fact Sheet. The Association of UK Dietitians (BDA).
3. Bread and Flour Regulations 1998. UK Government Legislation.