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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
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