--- title: "Calcium Sources for Lactose Intolerant | Sutter Health" description: "How can I get enough calcium when I am lactose intolerant?" url: "/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396" --- 1. Home / 2. Calcium Sources for Lactose Intolerant # Calcium Sources for Lactose Intolerant * * * Medically reviewed by - Deborah Kurzrock, R.D. ## Question How can I get enough calcium when I am lactose intolerant? ## Answer It is possible to get enough calcium in your diet without milk products, although it is more difficult. For absorption, calcium relies on other vitamins and minerals, so it is important to eat a balanced nutritionally sound diet. You may consider supplements if you cannot get enough calcium from whole foods. Look for supplements that consist of calcium carbonate. Sources of calcium for folks on a milk-free diet include: - Collard greens - Turnip greens, mustard greens - Canned mackerel, salmon, shrimp or tuna - Sardines in oil, canned oysters - Tofu - Pinto beans - Fortified soy milk or rice milk - Fortified orange juice - Blackstrap molasses - Almonds The recommended intake for calcium, for adults 19 through 50 years, is 1000 milligrams/day. ## Explore related topics NutritionDigestive healthLactose Intolerance ## Related questions View all questions - Health Q&A ### Celiac Disease and Lactose Intolerance: Can enzymes help? I just purchased a gluten lactase enzyme medication that claims to let me eat anything safely. I have recently been diagnosed with celiac disease, and also feel lactose intolerant. Will this product work, or did I just waste my money? - Health Q&A ### Gluten-Free and Dairy-Free Diet I have a gluten and a dairy intolerance as well as high cholesterol. Do you have a diet suggestion that may address these issues and still allow me to enjoy meal times? I hate tofu! - Health Q&A ### Lactose Intolerance and Goat Cheese Does goat cheese contain lactose? If I am lactose intolerant, is it safe to eat? - Health Q&A ### Lactose Intolerant Child? My child was diagnosed with lactose intolerance. Dairy makes her sick but she can eat lactose-free dairy products without issue. Is there something else that should be explored, or is my child a rare one year old with true lactose intolerance? - Health Q&A ### Lactose and Gluten Sensitivity? Is the presence of lactose intolerance and/or irritable bowel syndrome typically associated with someone who may also be sensitive to gluten? View all questions ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"BreadcrumbList","@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#breadcrumblist","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://www.sutterhealth.org/"},{"@type":"ListItem","position":2,"name":"Calcium Sources for Lactose Intolerant"}]} ``` ```json {"@context":"https://schema.org","@type":"MedicalWebPage","@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#medicalwebpage","url":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396","name":"Calcium Sources for Lactose Intolerant","description":"It is possible to get enough calcium in your diet without milk products, although it is more difficult.","inLanguage":"en-US","medicalAudience":{"@type":"MedicalAudience","audienceType":"Patient"},"isPartOf":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers"},"breadcrumb":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#breadcrumblist"},"mainEntity":{"@type":"Question","@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#question","name":"Calcium Sources for Lactose Intolerant","text":"How can I get enough calcium when I am lactose intolerant?","acceptedAnswer":{"@type":"Answer","@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#answer","text":"It is possible to get enough calcium in your diet without milk products, although it is more difficult. For absorption, calcium relies on other vitamins and minerals, so it is important to eat a balanced nutritionally sound diet. You may consider supplements if you cannot get enough calcium from whole foods. Look for supplements that consist of calcium carbonate. Sources of calcium for folks on a milk-free diet include: Collard greens Turnip greens, mustard greens Canned mackerel, salmon, shrimp or tuna Sardines in oil, canned oysters Tofu Pinto beans Fortified soy milk or rice milk Fortified orange juice Blackstrap molasses Almonds The recommended intake for calcium, for adults 19 through 50 years, is 1000 milligrams/day.","url":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396","author":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#expert"}}},"publisher":{"@id":"https://www.sutterhealth.org/#medicalorganization"},"reviewedBy":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#expert"}} ``` ```json {"@context":"https://schema.org","@type":"Person","@id":"https://www.sutterhealth.org/ask-an-expert/answers/calcium-sources-for-lactose-intolerant-1051061396#expert","name":"Deborah Kurzrock","honorificSuffix":"R.D."} ```