Alma

Calcium without dairy

Start with fortified drinks, calcium-set tofu or fish with edible bones. Vegetables can contribute too, but these foods do not supply identical amounts. Check the portion and calcium on the label.

Food ideas and checks

Fortified soy drink
Use it in porridge, coffee or a smoothie. Look for added calcium; compare the serving you actually drink.
Calcium-set tofu
Cube it into a stir-fry or crumble it into a scramble. NIH lists 253 mg in ½ cup of firm tofu made with calcium sulfate. Other tofu differs.
Sardines with bones
Mash into toast with lemon and herbs. NIH lists 325 mg in a 3 oz serving with bones.
Canned salmon with bones
Fold into a sandwich or rice bowl. Choose a version with edible bones; boneless fish is different.
Bok choy
Stir-fry or add to soup. A contribution to the day, not a serving-for-serving milk replacement.
Kale or broccoli
Roast, steam or add to a warm grain bowl. Portion size and preparation change the amount.

Sources