How to Get Enough Calcium When You’re Lactose Intolerant

Ensuring adequate calcium intake while being lactose intolerant is entirely achievable with thoughtful food choices and awareness of fortified products. Today, a wide variety of calcium-rich, non-dairy foods make it easier than ever to maintain strong bones and overall health without consuming lactose.

Leafy Green Vegetables:
Leafy greens such as kale, collard greens, and broccoli are excellent natural sources of calcium. For example, one cup of cooked collard greens provides about 268 milligrams (mg) of calcium. These vegetables not only supply calcium but also deliver fiber, vitamins A and K, and essential minerals. While spinach does contain calcium, it also has oxalates—compounds that can reduce calcium absorption—making options like kale and broccoli more effective for boosting calcium levels.

Fortified Foods:
Many plant-based products are fortified with calcium to match or even exceed the levels found in dairy milk. Fortified almond, soy, or oat milk typically contains around 300 mg of calcium per cup, comparable to cow’s milk. Fortified orange juice and breakfast cereals are also convenient options that can fit seamlessly into everyday meals. These fortified foods are particularly valuable for those avoiding dairy, offering both nutrition and versatility.

Nuts and Seeds:
Almonds, chia seeds, and sesame seeds are nutrient-dense sources of calcium. A quarter cup of almonds provides around 94 mg of calcium, while chia seeds supply additional omega-3 fatty acids for heart health. Tahini, made from sesame seeds, is another excellent and easily incorporated source of calcium.

Fish:
Canned fish like sardines and salmon with bones are rich in absorbable calcium. A 3-ounce serving of canned sardines offers about 325 mg of calcium, along with beneficial omega-3 fats that support cardiovascular health.

Tofu, Tempeh, and Legumes:
Soy-based foods such as tofu and tempeh often contain added calcium, with half a cup of fortified tofu providing up to 861 mg. Beans and lentils, including white beans, also contribute calcium—about 161 mg per cup—alongside valuable protein and fiber.

Fruits and Vitamin D:
Fruits like oranges and dried figs add moderate amounts of calcium and vitamin C. However, calcium absorption depends on vitamin D, which can be obtained from sunlight, fatty fish, eggs, or fortified foods.

By combining these calcium-rich, lactose-free options with sufficient vitamin D, individuals with lactose intolerance can confidently meet their nutritional needs and maintain strong, healthy bones.
How to Get Enough Calcium When You’re Lactose Intolerant