What Foods Have the Same Nutrients as Dairy?

What Counts as Dairy?

Dairy products include milk and products made from milk. Common examples include cheese, yogurt, kefir, ice cream, and butter. Dairy foods are not specific to those prepared from cow’s milk, but include the milk from any mammal. Aside from cow’s milk, popular options include sheep, goat, or camel, milk and milk products.

What if I Don’t Like Dairy?

Wondering how to obtain the nutrients found in dairy products if you aren’t a fan of them or can’t eat them due to a milk allergy or lactose-intolerance, I’ve got you covered!

There are two naturally occurring nutrients found in dairy that make them valuable. (Milk is also fortified with nutrients such as vitamin A and vitamin D, but let’s focus on those that are inherent to dairy).

First, dairy is our most concentrated food source of calcium, at least in yogurt, cheese, and milk. (Sadly, butter is not a good source of calcium). The best source of calcium outside of dairy products based on amount of calcium per serving is canned fish with the bones, like salmon with bones or canned whole sardines. The next best source of calcium is molasses, which actually has more calcium per calorie than cheese! There are also some fruits and vegetables that have some calcium: dark green leafy greens (such as kale and collards), mushrooms, cassava root, and oranges. You can also get calcium from nuts and seeds, especially sesame seeds. Tofu also has a substantial amount of calcium per serving (17% to 21% DV per quarter-cup), which depends on the type of tofu, with extra firm tofu usually having higher amounts.

The other cool thing that dairy has is a really special type of fat called conjugated linoleic acid (CLA). Despite technically being a trans fat, CLA exhibits a range of beneficial health properties, including anti-cancer, anti-obesity, anti-diabetes, and anti-heart disease activities. It also promotes gut health and immune function.

For conjugated linoleic acid, the other best source is meat from ruminant animals, herbivores that chew their cud. So, think beef, bison, and lamb. Fun fact: there’s four to five times more conjugated linoleic acid in meat and dairy from grass-fed animals. While there’s not a huge difference in overall nutrient density between conventional and grass-fed, the difference in conjugated linoleic acid is the most important nutritional difference. This provides an excellent rationale for opting for grass-fed if that’s something that is accessible and affordable to you.

As always, it’s important to remember that you don’t have to eat dairy if you don’t want to.  Focus on all of the nutrient-dense foods you enjoy, have access to, and can afford and prepare them in a way that you love!  There is no one perfect Nutrivore diet—there is a ton of flexibility of food choice that aligns with Nutrivore principles. And, Nutrivore celebrates every small step you take towards consuming a more nutrient-replete diet. Don’t forget that the diet you follow or don’t follow now does not impact your long-term health, what does is your lifelong eating patterns!