Calcium is a crucial nutrient for bone health, making it important to do what you can to fit it into your day. But while most healthy American adults need 1,000 to 1,200 milligrams of the essential nutrient daily, more than 40% fall short.
That raises the risk of brittle bones, fractures and osteoporosis, along with other potential health issues. “Calcium is really important for bone health,” says Jessica Cording, RD, author of The Little Book of Game-Changers. “It also plays a role in muscle and nerve function, along with cell functioning.”
Milk tends to be the go-to calcium-rich drink, and with good reason: One cup of the drink offers 306 milligrams of the nutrient, putting you well on your way toward getting your calcium intake for the day.
But not everyone enjoys milk or can even tolerate dairy. That doesn’t mean you can’t get calcium from your diet, though. “Milk is a great source of calcium, but it is not the only one,” says Keri Gans, RD, author of The Small Change Diet.
In fact, Cording points out that many other great sources of calcium are non-dairy, opening calcium up to everyone, regardless of dietary restrictions.
If you prefer to drink your calcium, but don’t love the idea of sipping on a glass of cow’s milk, there are other options. Here’s what dietitians suggest.
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6 High-Calcium Drinks To Support Bone Health That Aren’t Milk
1. Fortified soy milk
While exact calcium counts vary, this non-dairy alternative is often a good source of the nutrient, according to Sonya Angelone, RD, PhD, a former spokeswoman for the Academy of Nutrition and Dietetics and a San Francisco-based dietitian. “Most soy milks have calcium added to closely match the calcium in dairy milk,” she says. (A cup of soy milk will give you about 202 milligrams of calcium.)
In fact, Gans says that soy milk is “often nutritionally closest to cow’s milk,” because it serves up calcium, vitamin D and protein. Just be sure to shake the carton well before pouring yourself a glass or adding it to other drinks. “The calcium can settle to the bottom of the carton,” Angelone says.
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2. Kefir
This is a drinkable dairy option that’s different from milk. “It’s like a drinkable yogurt,” Cording says. “Kefir also retains more calcium than Greek yogurt.” If you have trouble tolerating milk, but are willing to try another form of dairy, Cording suggests reaching for kefir. “It’s about 99% lactose-free,” she says. “Many people who don’t tolerate many other dairy products find that they tolerate kefir.”
Worth noting: One cup of kefir offers 316 milligrams of calcium, which is more than a cup of milk. Kefir is also rich in probiotics to support gut health, Gans points out. If you want to maximize the health benefits, Angelone suggests reaching for plain kefir. “It is often better than the flavored one, which usually has added sugar,” she says.
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3. Fortified orange juice
Many commercial orange juices are fortified with calcium and vitamin D, both of which support bone health, Gans says. Depending on the brand, you could get 300 milligrams of calcium in a cup of fortified orange juice.
But drinking orange juice alone can lead to blood sugar spikes and crashes. “Pair it with a protein and fat to prevent this,” Cording says. She suggests reaching for things like eggs, Greek yogurt or avocado toast to balance things out.
4. Fortified almond milk
Almonds are one of the highest calcium-containing nuts, making this a good bang for your buck. One cup of fortified almond milk can contain around 482 milligrams of calcium, depending on the brand. “Almond milk can be high in calcium if fortified,” Gans says. (However, she points out that this drink is usually lower in protein than dairy or soy milk.)
Something else to consider, per Angelone: “Almond milk tends to be low in calories, as long as it does not contain added sugar.”
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5. Pre-made nutrition drinks
There are plenty of pre-made nutrition drinks and shakes you can pick up in stores, and their calcium content varies. “Look for options that provide at least 20% of the daily value of calcium, are a good source of protein, and have less added sugar,” Gans says.
Angelone calls these drinks a “convenient way to get calcium.” She just recommends reading the label first.
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6. Smoothies with tofu
Tofu is a secret calcium powerhouse, with one cup delivering 861 milligrams of the nutrient. You can add this to smoothies to sneak in nearly an entire day’s worth of calcium, Cording says. “Texture-wise, it makes smoothies creamy,” she says.
You’ll just want to balance out that tofu with plenty of flavor-rich ingredients like berries. Otherwise, the flavor may not be palatable.
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Other Ways To Get More Calcium in Your Day
In a perfect world, Gans says you’d spread calcium-rich foods and drinks throughout your day. Angelone agrees. “Pair calcium with vitamin D, since vitamin D enables calcium absorption in the gut,” she tells Parade.
It’s also helpful to choose fortified foods—just make sure to read the label first to ensure you’re on top of how much calcium you’re actually getting, Angelone emphasizes.
If you’re concerned about your calcium intake or feel like you’re just not getting enough, Cording suggests talking with your healthcare provider. They should be able to test your calcium levels and recommend next steps from there.
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Sources:
- Jessica Cording, RD, author of The Little Book of Game-Changers
- Keri Gans, RD, is the author of The Small Change Diet
- Sonya Angelone, RD, PhD, is a former spokeswoman for the Academy of Nutrition and Dietetics and a San Francisco-based dietitian
- Calcium, National Institutes of Health, July 11, 2025
- FoodData Central, Milk, U.S. Department of Agriculture
- FoodData Central, Soy Milk, U.S. Department of Agriculture
- FoodData Central, Tofu, U.S. Department of Agriculture
- FoodData Central, Kefir, U.S. Department of Agriculture
- Yu Z, et al. Trends in Calcium Intake among the US Population: Results from the NHANES (1999-2018). Nutrients. March 2, 2024. DOI: 10.3390/nu16050726
- FoodData Central, Fortified Orange Juice, U.S. Department of Agriculture
- FoodData Central, Almond Milk, U.S. Department of Agriculture
