Top Five Non-Dairy Snacks High in Calcium - Healthy recipes and cooking tips for a healthier lifestyle

Top Five Non-Dairy Snacks High in Calcium

April 8, 2024
Top Five Non-Dairy Snacks High in Calcium

We’re often told to eat plenty of high calcium foods to build strong bones and teeth. But this multitasking mineral does more than you may realize. Calcium helps make our muscles strong and enables our blood to clot, so it definitely does the body good!

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Because some of the best snacks rich in calcium and vitamin D contain cow’s milk, those who are lactose intolerant often feel their choices for sneaking in calcium throughout the day are limited. But guess what? We’re here to tell you that there are plenty of non-dairy sources of calcium that are not only easy to enjoy as a portable snack, but they’re delicious, too!

Here are the top five non-dairy snacks that are high in calcium, along with ways to use each one in a recipe:

Nuts – If you’re a nut lover, you’ll be happy to learn that nuts are one of the highest sources of non-dairy calcium. Almonds are at the top of the nut list, with 190 mg of calcium in a half cup. Almonds are tasty on their own, but they can also be enjoyed in a heart healthy snack such as this cranberry almond trail mix.

Figs – Fresh figs and dried figs can have as much as 30 mg of calcium in each one. Make this fig and berry breakfast bowl to enjoy at home, or make up a batch of these fig bars for a snack on the go.

Plant Milk – Plant-based milks are often fortified with calcium, including almond, soy, oat, rice and coconut milk. Many of these contain over 400 mg of calcium in an 8-ounce glass, but always check the nutrition label to be sure. If you’re not a fan of drinking straight plant milk, you can add it to a refreshing drink, such as this strawberry almond smoothie or this chocolate peanut butter smoothie.

Chia seeds – This superfood is packed with vitamins and minerals that offer numerous health benefits. Along with healthy fiber and omega-3 fatty acids, chia seeds have 90 mg of calcium in one tablespoon. Chia seeds can be mixed into cereal and smoothies, or they can be made into a hearty, fruit-filled snack such as this blueberry almond breakfast pudding.

Sesame Seeds – A good source of healthy fats, sesame seeds are full of protein, fiber and antioxidants. One tablespoon of sesame seeds has 80 mg of calcium. For a healthy and delicious crunchy snack, toast sesame seeds on a baking tray in the oven, or make these gluten-free sesame crisps.

Now that you have a solid list of non-dairy snacks that are high in calcium, it’s time to fill your snack containers with these delicious calcium-rich foods and hit the road!

Looking for more high calcium food ideas? Check out this list of non-dairy foods that are high in calcium and good for you in many other ways as well.

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