One of the many myths we hear about when it comes to minerals is that you need to consume dairy products to get enough calcium. While milk, cheese and yogurt do have calcium, there are plenty of other choices and some distinct advantages for those who want to skip the dairy and get their calcium for plant foods. Plant foods, such as collards and kale, are often good sources of calcium, but don’t carry the price tag of saturated fat and cholesterol, or a grumbly tummy for those with lactose intolerance. Plant foods are also easier on the animals and the environment.

Some people may take time to get used to the idea after seeing all the commercials with celebrities wearing a milk moustache, but as you learn more about it, we think you’ll be reaching for the veggies as the best way to get your calcium. The chart below shows some of the many plant sources of calcium, with dairy milk included for comparison. See our fact sheet to learn more about how to get plenty of calcium in your diet.

Food	Calcium mg per 100 cal serving	Absorption rate
Bok Choy	870mg	53%
Collard Greens	609mg	52%
Orange Juice (calcium fortified)	320mg	52%
Tofu, set with calcium	287mg	31%
Kale	270mg	49%
Broccoli	215mg	61%
Cow’s milk (for comparison)	188mg	32%
Sesame seeds	170mg	21%
Cabbage	160mg	65%
White beans	72mg	22%
Tempeh	55mg	37%

See professional level article on ensuring adequate calcium.