Non-milk sources of calcium
The following non-milk foods can provide calcium for people who don't include milk in their diets.1
Seeds and nuts Food, serving size
Milligrams of calcium
Whole almonds, 1 oz (about 23 whole almonds)
70
Sesame seeds, 1 tablespoon [8 g (0.5 oz)]
10
Vegetables and greens Food, serving size
Milligrams of calcium
Turnip greens, 1 cup cooked from raw [145 g (5 oz)]
200
Broccoli, 1 cup cooked from raw [155 g (5.5 oz)]
175
Mustard greens, 1 cup cooked from raw [145 g (5 oz)]
100
Kale, 1 cup cooked from raw [130 g (4.5 oz)]
95
Bok choy (Chinese cabbage), 1 cup cooked from raw [75 g (2.5 oz)]
160
Miscellaneous foods Food, serving size
Milligrams of calcium
Tofu (with added calcium), 1/2 cup [120 g (4 oz)]
435
Canned salmon with bones, 3 oz
150
Blackstrap molasses, 2 Tbsp (1 fl oz)
345
Calcium-fortified orange juice, 1 cup [240 mL (8 fl oz)]
300
Calcium-fortified soy milk, 1 cup [240 mL (8 fl oz)]
370
Notice that some greens, notably spinach and Swiss chard, are not included in this list. Even though these foods have a lot of calcium, very little calcium from these foods is available to the body because the foods contain binders that prevent the calcium from being absorbed.
Very few non-dairy foods contain as much calcium as milk and milk products. For example, 1 cup [240 mL (8 fl oz)] of milk provides about 300 milligrams (mg) of calcium. The recommended daily calcium intake for adults is 1000 mg, so you would have to regularly eat large amounts of some of these foods to meet your calcium needs. Also, some of the foods, like the nuts and seeds, are quite high in calories and are not practical to eat in the amounts given, at least not on a daily basis. For this reason, some people who avoid dairy take calcium supplements.
If you are concerned about your diet and calcium intake, talk to a registered dietitian.
| Author: | Caroline Rea, RN, BS, MS | Last Updated: April 19, 2007 |
| Medical Review: | Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator Andrew Swan, MD, CCFP, FCFP - Family Medicine | |
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