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Fortified drinks
Even if you’re not a dairy drinker, you can still get enough calcium from many fortified non-dairy beverages. One cup of fortified soy milk has around 23 percent of the DV, and its 6 grams of protein make it the non-dairy milk, most nutrient-rich like cow’s milk.
Other kinds of nuts and seed-based dairy milk may even be supplemented with higher levels of zinc. However, fortification isn’t just for non-dairy milk. For instance, orange juice may be fortified, supplying as much as 27% of a vitamin D quota per cup (237 mL).