If you’re not big on cow’s milk, you’ve still got plenty of options. Here are four calcium-rich drinks that can help keep your bones strong.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- The calcium in milk helps support your bones, but other drinks have calcium too.
- Fortified beverages, like soy milk, almond milk and orange juice are a good source of calcium.
- Doing weight-bearing exercises and getting vitamins D and K2 also help keep bones strong.
If you’re not a big milk drinker, you might wonder whether you’re getting enough calcium. Calcium is one of the most important minerals for building and maintaining strong bones and most adults need around 1000-1300 mg per day. One glass of cow’s milk provides about 23 percent of that daily target, but the good news is there are plenty of other ways to get it. From fortified soy milk to orange juice, here are four high-calcium drinks that can help you hit your daily goals, along with expert-backed tips to support your bone health.
1. Fortified Soy Milk
1 cup = up to 450 mg calcium (35% Daily Value)
Soy milk is a naturally good source of calcium, and most brands are further fortified to boost levels even closer to cow’s milk, with some providing up to 450 mg of calcium per 8-ounce serving, along with vitamin D and 8 grams of protein.
Research also supports soy’s bone health benefits beyond just its calcium content. Lisa Andrews, MEd, RD, LD points out a 2025 network meta-analysis finding that soy-based protein improved total body bone mineral density in women similarly to dairy, making it a meaningful choice for long-term bone health.
Soy milk is one of the most versatile dairy-free options. Pour it over cereal, swap it one-for-one in baking, or use it in smoothies or chia pudding. Combining chia seeds with soy milk adds even more calcium.
2. Fortified Almond Milk
1 cup = up to 480 mg calcium (37% Daily Value)
Fortified almond milk is another solid non-dairy option for supporting bone health. As Hennis Tung, MS, RD notes, “One cup can provide roughly one-third of your daily calcium needs, depending on the brand and fortification levels.”
That said, Leslie K Getzinger, MS, RD notes the form of calcium used for fortification varies by brand. Tricalcium phosphate and calcium carbonate are most common, but their absorption may not be quite as efficient as the calcium naturally found in dairy milk.,
Almond milk has a mild, slightly nutty flavor that works well in place of dairy in smoothies, baking, or make-ahead breakfasts like baked oats. Although almond milk comes in many different flavors, Tung recommends choosing an unsweetened variety to avoid unnecessary added sugars.
3. Calcium-Fortified Orange Juice
1 cup = ~350 mg calcium (27% Daily Value)
If you prefer something fruity in the morning, calcium-fortified orange juice is a surprisingly solid bone health pick. An 8-ounce glass can provide nearly 30% of the Daily Value for calcium, along with Vitamin D that helps your body actually absorb the calcium you take in.
Orange juice also contains naturally occurring citrus flavonoids, including hesperidin, that helps keep bones healthy. A study found that hesperidin may help minimize bone loss, support regeneration of bone tissue, and increase bone mineral density.
Pour a glass to have with your morning meal, freeze into popsicles, or use OJ as the liquid base in a smoothie. Just stick to about 8 ounces at a time and opt for 100% juice without added sugar. For the most bone benefits, make sure your OJ is fortified.
4. Kefir
1 cup = ~300 mg calcium (23% Daily Value)
Kefir is a fermented milk drink that earns its place on this list for more than just its calcium content. It has a tangy, drinkable yogurt-like consistency and delivers probiotics alongside bone-supporting nutrients. Kefir helps improve bone mineral density, reduce bone breakdown, and increase bone formation, with particularly notable effects in postmenopausal women. The probiotics in kefir, such as Lactobacillus strains, may also enhance calcium absorption and help reduce inflammatory compounds.
Kefir is delicious blended into smoothies, stirred into overnight oats for a probiotic boost, or sipped straight from the glass. Plain, unsweetened kefir will give you the most calcium with the least added sugar—but if you prefer a little flavor, look for options with no more than 8 grams of added sugar per serving.
Other Tips for Supporting Bone Health
Getting enough calcium from your drinks is a great start, but bone health is about more than just one nutrient. Here are a few additional habits to build in:
- Do weight-bearing exercise regularly. Activities like walking, strength training, squats, and dance put stress on your bones in a way that signals your body to keep building them. Regular physical exercise helps prevent osteoporosis by supporting the balance between the cells that build and break down bone tissue. Getzinger also points out research finding that structured dance training acts as a mechanical stimulus that can enhance bone density, help regulate bone metabolism, and delay the progression of osteoporosis.
- Pair calcium with vitamin D and K2. Tung explains, “Vitamin K2 helps regulate bone calcium metabolism by directing calcium into bones to increase bone strength. Research shows that bone mineral density benefits most when vitamin K2 is paired with calcium and vitamin D.” Good food sources of K2 include fermented foods, egg yolks, and certain cheeses.
- Watch when you take iron supplements. Calcium and iron can compete with each other for absorption. Tung advises avoiding large amounts of iron supplements at the same time as calcium-rich foods or drinks.
Our Expert Take
Cow’s milk has long been the go-to drink for calcium, but it’s not your only option. Fortified soy milk, almond milk, calcium-fortified orange juice and kefir are all solid sources of calcium that can contribute to your daily intake. Remember that calcium is just one piece of the puzzle: a balanced diet, regular movement, and complementary nutrients like vitamin D and vitamin K2 all work together to keep bones strong for the long haul.
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