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Nondairy Calcium Sources

Surprise! These Dairy-Free Foods Are Loaded With Calcium

Mom always told you to drink your milk, but what if dairy doesn't agree with you? The average woman requires 1,000 milligrams of calcium a day, but you can still get the calcium you need for strong bones and to prevent osteoporosis without eating yogurt and cheese. Just be sure to make these non-dairy foods a part of your daily diet to assure your worried mother that you have your calcium intake covered.

  • 1 cup orange juice fortified with calcium and vitamin D: 350 mg
  • Unsweetened soy milk: 300 mg
  • 1 cup cooked collard greens: 266 mg
  • 1 cup cooked spinach: 245 mg
  • 4 ounces extra firm tofu: 215 mg
  • 1 cup unsweetened almond milk: 200 mg
  • 1 cup cooked turnip greens: 197 mg
  • 1 tablespoon blackstrap molasses: 172 mg
  • 1 cup cooked bok choy: 158 mg
  • Vanilla soy yogurt: 150 mg
  • 4 ounces tempeh: 109 mg
  • 1 cup cooked mustard greens: 104 mg
  • 1 cup raw kale: 90 mg
  • 1 cup cooked acorn squash: 90 mg
  • 1 cup cooked butternut squash: 84 mg
  • 1 tablespoon chia seeds: 80 mg
  • 2 tablespoons almond butter: 80 mg
  • 1 cup cooked broccoli: 62 mg
  • 1/2 cup garbanzo beans 60 mg
  • 1/2 cup kidney beans 60 mg
  • 1 navel orange: 60 mg
  • 4 dried figs: 60 mg
  • 20 raw almonds: 60 mg
  • 1/2 cup shelled edamame: 50 mg
  • 1 cup blackberries: 42 mg
  • 1/4 cup dried apricots: 40 mg
Image Source: POPSUGAR Photography / Grace Hitchcock
Join The Conversation
CNAY4811 CNAY4811 6 years
Other than the RDI which has been developed by the government, and of course lobbied for by organizations like the American Dairy Association, where is there evidence that people, especially women, actually need calcium in their diets? There is no such thing as a calcium deficiency, and there never has been in history. Our bodies produce it. If the argument is for bone health, think again. Bones are weakened by lack of weight bearing exercise, not calcium deficiencies! I think these kind of claims are so false...please fill us in on the truth!
neonbee neonbee 6 years
Great article! I've been eating a lot of figs lately.
Pursy Pursy 6 years
Thanks! Another great informative article from Fitsugar.
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