There are other ways to keep your bones strong.
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| | | According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 68% of the world's population has lactose malabsorption. This occurs when your body can't easily digest lactose, a natural sugar in most dairy products. It results in uncomfortable digestive symptoms, such as bloating and gas. | | Contrary to popular belief, dairy products aren't the only sources of calcium out there. Arissa Oukrop, a registered dietitian at Healthline sister brand Wellos, explains more below. | | | | | | | Forks up,
Sarah Matysiak
Associate Editor, Healthline |  | | Written by Sarah Matysiak
November 25, 2025 • 3 min read | | | |  | | | | Q: | I don't eat dairy. How can I meet my calcium requirements? | | | A: | There are plenty of ways to meet our calcium needs without eating foods derived from cows. In fact, some foods contain calcium that our bodies can more readily absorb and utilize than dairy!
Here are some examples of nondairy, calcium-rich sources: - Calcium-fortified foods: Common options include plant-based milks, such as almond, soy, oat, and rice, and orange juice. The calcium content in these foods can be similar to that of cow's milk.
- Certain leafy greens and vegetables: Collard greens, kale, and broccoli are great options. However, some greens, such as spinach and Swiss chard, also contain high amounts of oxalates, which bind to calcium and limit absorption.
- Fish: Specifically, canned fish with soft, edible bones, like salmon and sardines. Just watch the sodium content of canned food.
- Nuts and seeds: Try almonds and chia, poppy, and sesame seeds.
- Legumes: Soy products, such as tofu and edamame, are especially good sources of calcium. White beans are also a great choice!
You can look at the Daily Value (DV) on a food's nutrition label to get a sense of whether it's a good source of calcium. An "excellent source" provides 20% or more per serving, and a "good source" provides 10% to 19% per serving.
Importantly, our bodies absorb calcium best when we eat it in smaller doses throughout the day — rather than all in one sitting. We also need to have enough vitamin D to absorb calcium efficiently.
Altogether, combining a variety of calcium-rich foods can help ensure that we meet our needs, whether it comes from a cow or not. | | | | | Arissa Oukrop, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | What we're digesting | | 🏥 What is chronic liver disease? This overview has everything you need to know. | | 👁️ Does your eyelid twitch? Let's take a look at the possible types of twitches, causes, and prevention. | | 🧑🎨 Does bipolar disorder make you more creative? It's hard to say, but history is full of artists, actors, writers, and musicians who have had symptoms. | | 🦵 Stretches and exercises to help relieve SI joint pain. Sacroiliac joint irritation may feel like pain in your lower back, buttocks, or legs. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | almond milk.️ | | | | |
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