In addition, soy milk is also free of cholesterol and has less saturated fat than cow's milk. This is an appropriate alternative step to get calcium. Tofu; Tofu has a very rich source of calcium but ...

Soy Milk. Calcium Content: 300 mg per cup (fortified) Soy milk is another excellent dairy-free alternative. It’s made from soybeans and is naturally rich in protein, comparable to cow’s milk.

Here Are 6 Calcium-Enriched Foods That Can Substitute Milk: 1. Sesame Seeds: By now, we all know seeds are considered superfood. As per experts, sesame seeds have eight times more calcium than cow ...

Hemp milk is higher in fat content than other milk alternatives but it makes up for it with a hefty dose of calcium. It’s low in protein, with 2 grams per 8 ounces, and has about 45 calories per ...

Out of all the milk substitutes, the one most similar to cow's milk is soy milk, with similar levels of protein, fat and carbohydrate. Some soy milk is even enriched with vitamin D and/or vitamin B12.

Overall, 72 percent of the plant-based milks were fortified with both calcium and vitamin D at levels comparable to those found in cow's milk.

Dairy-free foods to try. Dairy substitutes are widely available, here's a selection of what you'll find and how to cook with them. Soya milk is widely available and comes in sweetened and ...