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    You are at:Home»Health Info»Dairy-Free Calcium Guide: Your Complete Resource for Bone Health»How Much Calcium is in Your Plant Milk? How the Brands Measure Up

    How Much Calcium is in Your Plant Milk? How the Brands Measure Up

    2
    By Alisa Fleming on October 4, 2021 Dairy-Free Calcium Guide: Your Complete Resource for Bone Health, Food and Grocery, Health Info, In The News, News, Popular Food Guides

    Last Update in December 2022! When we talk about dairy-free living, concerns of calcium frequently come up. But calcium is abundant in our food supply. It’s naturally found in many foods, and is also added via fortification. In fact, there was a time when doctors waived the red flag over calcium toxicity concerns. Convenience food producers were tossing calcium into nearly everything, and sometimes in high quantities. General Mills was adding over 1000 milligrams of calcium to just 1 cup of Total cereal! Companies have since scaled back, and Total is no longer fortified with calcium. Instead, we’re seeing calcium fortification where we most expect it, like in our dairy-free milk alternatives.

    How Much Calcium is in Your Plant Milk? Comparison of over 100 dairy-free brands. Plus info on calcium fortification vs dairy milk.

    How Much Calcium is in Your Plant Milk? How the Brands Measure Up

    Plant milks aren’t naturally rich in calcium, so fortification is needed if a dairy milk nutrition “experience” is desired. Our chart below includes the calcium levels for over 100 brands, along with the type of calcium. To learn more about the calcium types, see our guide to calcium supplements.

    Calcium and vitamin D fortification often go hand in hand, and vitamin D is beneficial for calcium usage and bone health. So I’ve included a column for vitamin D, too. The amounts listed below are for 1 cup of dairy-free milk beverage, with dairy (cow’s) milk listed at the top for reference. We used the “original” or “plain” varieties for this comparison. Calcium fortification amounts might vary a little between flavors.

    BrandCalcium TypeCalcium (mg)Vitamin D (IU)
    Dairy Milk (1%)phosphate290127*
    365 Organic Almondmilkphosphate50200
    365 Organic Coconut Milkcarbonate140200
    365 Organic Oatmilkcarb, phos350144
    365 Organic Soymilkcarbonate300200
    8th Continent Soymilkphosphate300100
    Almond Breeze Almond Milkcarbonate450200
    Almond Dreamphosphate390200
    Banana Wave Bananamilkphosphate300160
    Better Than Milk AlmondN/A00
    Better Than Milk Hazelnut RiceN/A00
    Better Than Milk OatN/A00
    Better Than Milk Riceseaweed2900
    Califia Farms Almondmilkcarbonate4300
    Califia Farms Oatmilkcarbonate2400
    Califia Farms Protein Oat Milkcarbonate595200
    Chobani Oat Milkcarb, phos325120
    Coconut Dreamphosphate390200
    Dream Whole Ricemilkphosphate320192
    Earth’s Own Oat Milkphos, carb30080
    Earth’s Own Almond Milkcarbonate30080
    Earth’s Own Cashew Milkcarbonate390360
    Elmhurst Milked AlmondsN/A70
    Elmhurst Milked CashewsN/A150
    Elmhurst Milked HazelnutsN/A240
    Elmhurst Milked OatsN/A180
    Elmhurst Milked WalnutsN/A240
    Forager Project CashewmilkN/A260
    Forager Project OatmilkN/A260
    Forager Project Soymilkcarbonate260160
    Good & Gather Almond Milkcarbonate450100
    Good & Gather Coconut Milkphosphate350136
    Good & Gather Oatmilkphos, carb110116
    Good Karma Flaxmilkphosphate27088
    Good Karma Flaxmilk + Proteinphosphate32092
    Good Karma Plantmilkphosphate30096
    Happy Planet Oatmilkphos, carb30084
    Hope & Sesame Sesamemilk (old/new)phosphate130/390400
    Kirkland Organic Almond BeverageN/A26200
    Kirkland Organic Soy Beveragecarbonate325240
    Koita Almond Coconut Milkseaweed2900
    Koita Almond MilkN/A100
    Koita Coconut MilkN/A00
    Koita Oat Milkphosphate29080
    Koita Rice MilkN/A00
    Koita Soy Milkseaweed38080
    Lavva Plant MilkN/A790
    Malibu Flax MylkN/A520
    Malk Almond MilkN/A390
    Malk Cashew MilkN/A80
    Malk Pecan MilkN/A170
    Mamma Chia Chiamilkcarbonate390480
    Milkadamia Macadamia Milkphosphate390200
    Mooala Almondmilkcarbonate2800
    Mooala Bananamilkcarbonate3000
    Mooala Keto Mylkcarbonate14080
    New Barn Organic AlmondmilkN/A160
    NotMilkcarb, phos320184
    Oat Dreamcarb, phos300200
    Oatly Oatmilkcarb, phos3500
    Oatsome Oat Milkcarbonate28980
    Orgain Organic Almond Milkphosphate250120
    Pacific Foods Almond MilkN/A080
    Pacific Foods Cashew Milkphosphate440
    Pacific Foods Coconut Milkphosphate6280
    Pacific Foods Hazelnut Milkphosphate12380
    Pacific Foods Hemp Milkphosphate25780
    Pacific Foods Oat Milkphosphate12180
    Pacific Foods Soy MilkN/A350
    Pacific Foods Ultra Soy Milkphosphate27680
    Perennialphosphate390200
    Planet Oat Oatmilkcarbonate350160
    Rice Dreamphosphate390200
    Ripple Kidsphosphate455240
    Ripple Oatmilk + Proteinphosphate440200
    Ripple Plant Milkphosphate440240
    Rise Oat MilkN/A00
    Silk Almondmilkcarbonate450100
    Silk Cashewmilkcarbonate45080
    Silk Coconutmilkcarbonate46080
    Silk Nextmilkcarbonate310160
    Silk Oatmilkcarbonate460160
    Silk Organic Soymilkcarbonate210120
    Silk Protein Milkcarbonate470100
    Silk Soymilkphos, carb300120
    Silk Ultra Protein Milkcarbonate480160
    Simple Truth Almond Milkcarbonate450200
    Simple Truth Coconutmilkcarbonate450100
    Simple Truth Oatmilkcarb, phos350144
    Simple Truth Soymilkcarbonate310124
    Simply Almond MilkN/A00
    Simply Oat MilkN/A00
    So Delicious Organic Coconut Milkphos, carb130100
    So Delicious Wondermilkcarb300144
    So Nice Soy Milkphosphate30080
    Soy Dreamcarbonate390200
    Sproud Pea Protein Milkcarbonate325200
    Sprouts Organic Almond Milkphosphate50200
    Sprouts Organic Oatmilkcarbonate260120
    Take Two Barleymilkcarbonate460200
    Tempt Hempmilkphosphate390200
    Trader Joe’s Almond Cashew & Macadamia Beveragecarbonate1600
    Trader Joe’s Almond Milkphosphate450100
    Trader Joe’s Coconut Beveragephosphate273200
    Trader Joe’s Hemp BeverageN/A00
    Trader Joe’s Oat Beveragecarb, phos110116
    Trader Joe’s SoymilkN/A260
    Uproot Oatmilkcarbonate20064
    Uproot Peamilkcarbonate410124
    Uproot Soymilkcarbonate360124
    WestSoy Organic SoymilkN/A100

    *The vitamin D in store-bought milk is actually fortified. How much a milk producer adds via fortification (if any at all) is up to them. So this amount might vary from brand to brand.

    Which Dairy-Free Milk Beverages Have the Most Calcium?

    The hands-down winner, with a whopping 595 milligrams of calcium per cup is Califia Farms Protein Oat Milk. Silk Ultra Protein (soy-base) and Silk Protein (made with almond, cashew, and pea milk) take the number two and three spots, respectively.

    Ripple Kids is actually in the #7 spot, with 455 milligrams of calcium per cup. I mention this as a caution, since children aged 8 and under have lower calcium needs than kids aged 9 and older.

    Is Calcium Fortification as Good as Dairy Calcium?

    It isn’t necessarily about the medium of calcium consumption, but more about the dynamic of how that calcium is absorbed and used in your body. This depends on the type of calcium consumed, other nutrients consumed during the day (for example, magnesium and vitamin D aid in calcium absorption), hormones, and other factors that, some of which can hinder absorption. We’ll discuss those elements soon, in our healthy bone and calcium series (see below for links). But the short answer is yes, research has found that calcium supplementation is at least as good as calcium consumption via milk.

    How Do the Higher Calcium Milk Beverages Taste?

    In many cases, you won’t even notice the fortification. Calcium is a mineral, so it can add a slight powdery finish to creamy milks, but it’s often seamless in manufactured brands. But see our Dairy-Free Milk Alternative Reviews section for the opinions of others! Each post has Amazon-style reviews at the bottom.

    How Much Calcium is in Your Plant Milk? Comparison of over 100 dairy-free brands. Plus info on calcium fortification vs dairy milk.

    More Dairy-Free Calcium Questions Answered

    • How Much Calcium Do I Need on a Dairy-Free Diet?
    • The Dairy-Free Calcium Chart with Over 100 Foods
    • Calcium-Rich Foods and Over 25 Everyday Ways to Enjoy Them
    • How to Choose the Best Dairy-Free Calcium Supplements

    For More Dairy-Free Guidance, Get Go Dairy Free!

    Go Dairy Free 2nd Edition - The Ultimate Guide and Cookbook for Dairy-Free Living with Over 250 Recipes!

    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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    2 Comments

    1. Ana on February 3, 2022 2:55 am

      Thanks for the table, but I would also like to see a protein comparison. Thank you.

      Reply
      • Alisa Fleming on February 3, 2022 12:43 pm

        This is a calcium and bone health post. If we get the opportunity in the future, we’ll do a protein one. In general, the ones with “protein” in the title are your best high protein options. Soymilks and peamilks all have relatively high protein. If they aren’t a “protein” specific option, the almond, coconut, rice, and oatmilks will all typically be quite low in protein.

        Reply

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