What You’re Missing When You Say, “You Need Milk to Get Calcium”

What You’re Missing When You Say, “You Need Milk to Get Calcium”

  • Sarah Von Alt
  • Sarah Von Alt

The dairy industry spends millions of marketing dollars to convince us that we need to consume cow’s milk for calcium and strong bones. But the truth is that each glass of cow’s milk is not only unhealthy but also comes with unbelievable animal suffering. So ditch the dairy and include these calcium-rich plant-based foods in your diet:

1. Navy Beans

This versatile bean is perfect for baked beans or in chili, bean dip, or a salad.

2. Oranges

One naval orange contains 60 mg of calcium and fortified orange juice can contain up to 300 mg of calcium per cup!

3. Oatmeal

General Mills varieties contain the most calcium, ranging from 200 to 2,000 mg per serving.

4. Kale

Dark leafy greens are packed with calcium.

5. Almond Milk

Just one cup of fortified almond milk has 450 mg of calcium and you can use almond milk any way you would use cow’s milk: over cereal, with cookies, or by the glassful!

6. Tofu

Tofu is a great source of calcium that can do just about everything.

7. Figs

These delicious dried fruits are high in fiber and iron and 10 of them contain 140 mg of calcium.


Ready to ditch dairy for good? Click here for a list of delicious vegan dairy alternatives we love.