Dairy is a concentrated calcium source in mixed Australian diets. It is not the only one. Fortified plant milks, calcium-set tofu, almonds, tahini, and some leafy greens contribute when they are eaten often enough and in useful amounts.
Oxalate in spinach limits how much calcium that particular leaf provides. Choosing a fortified milk that lists calcium on the panel is a clearer habit than assuming every plant milk is equivalent.
Requirements rise for adolescents and for older adults. A log helps you see whether calcium-containing foods appear most days. It is not a bone-density test.
Download EatAlyze from https://eatalyze.australians.com/download
Calcium — Nutrient Reference Values (NHMRC) https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium
Calcium fact sheet — NIH Office of Dietary Supplements https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
How much do we need each day? — Eat for Health< https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day