Most people think they have to consume milk to be strong but many studies show that drinking milk is actually a cause of osteoporosis (weak bones). The best place to get your calcium is from green leafy vegetables and legumes. It is possible to get calcium from dairy products but they also contain animal proteins, growth factors, lactose sugar, occasional contaminants, and a substantial amount of fat and cholesterol (in all but the defatted versions). This makes them an unfavorable choice for obtaining calcium. More important than getting the calcium to your bones is keeping it there. This is best done by getting your protein from plants, not animal products. Animal protein—in fish, poultry, red meat, eggs, and dairy products— tends to encourage calcium’s passage into the urine. This occurs because the high amounts of sulfur-containing amino acids in animal proteins cause an acidification of the blood, and calcium is released from the bones in order to neutralize it (Physicians Committee For Responsible Medicine, 2014).
Plant-based calcium chart
United States Department of Agriculture National Nutrient Database for Standard Reference
Plant based calcium per 100g (% of daily total)
Animal based calcium per 100g (% of daily total)