Mom always told you to drink your milk, but what if dairy doesn't agree with you [1]? The average woman requires 1,000 milligrams of calcium a day [2], 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 [3]
- Unsweetened soy milk: 300 mg [4]
- 1 cup cooked collard greens: 266 mg [5]
- 1 cup cooked spinach: 245 mg [6]
- 4 ounces extra firm tofu: 215 mg [7]
- 1 cup unsweetened almond milk: 200 mg [8]
- 1 cup cooked turnip greens: 197 mg [9]
- 1 tablespoon blackstrap molasses: 172 mg [10]
- 1 cup cooked bok choy: 158 mg [11]
- Vanilla soy yogurt: 150 mg [12]
- 4 ounces tempeh: 109 mg [13]
- 1 cup cooked mustard greens: 104 mg [14]
- 1 cup raw kale: 90 mg [15]
- 1 cup cooked acorn squash: 90 mg [16]
- 1 cup cooked butternut squash: 84 mg [17]
- 1 tablespoon chia seeds: 80 mg [18]
- 2 tablespoons almond butter: 80 mg [19]
- 1 cup cooked broccoli: 62 mg [20]
- 1/2 cup garbanzo beans 60 mg [21]
- 1/2 cup kidney beans 60 mg [22]
- 1 navel orange: 60 mg [23]
- 4 dried figs: 60 mg [24]
- 20 raw almonds: 60 mg [25]
- 1/2 cup shelled edamame: 50 mg [26]
- 1 cup blackberries: 42 mg [27]
- 1/4 cup dried apricots: 40 mg [28]
Links:
[1] https://www.popsugar.com/fitness/Health-Benefits-Giving-Up-Dairy-35694882
[2] https://www.popsugar.com/fitness/RDI-Vitamins-Minerals-6271475
[3] http://www.calorieking.com/foods/calories-in-fruit-vegetable-juices-pure-premium-orange-calcium-vitamin-d_f-ZmlkPTkyMzg5.html
[4] http://www.calorieking.com/foods/calories-in-soy-drinks-soymilk-organic-unsweetened_f-ZmlkPTE5MjQ1Nw.html
[5] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-collard-greens-boiled_f-ZmlkPTYzMjc4.html
[6] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-spinach-boiled_f-ZmlkPTcxMDc5.html
[7] http://www.calorieking.com/foods/calories-in-tofu-products-cubed-super-firm_f-ZmlkPTEyNjkyMw.html
[8] http://www.calorieking.com/foods/calories-in-nut-drinks-almond-breeze-vanilla-unsweetened_f-ZmlkPTEyNDg0NA.html
[9] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-turnip-greens-boiled_f-ZmlkPTcwOTk4.html
[10] http://www.calorieking.com/foods/calories-in-sugars-molasses-blackstrap_f-ZmlkPTY3OTg1.html
[11] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-chinese-cabbage-bok-choy-pak-choi-boiled_f-ZmlkPTEyNzMxNg.html
[12] http://www.calorieking.com/foods/calories-in-non-dairy-yogurts-organic-soy-osoy-vanilla_f-ZmlkPTgzNTYz.html
[13] http://www.calorieking.com/foods/calories-in-soy-products-tempeh-cooked_f-ZmlkPTY5ODQ2.html
[14] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-mustard-greens-boiled_f-ZmlkPTEyNzMyNA.html
[15] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-kale-raw_f-ZmlkPTcwODcw.html
[16] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-squash-winter-acorn-baked_f-ZmlkPTE1MjA4NQ.html
[17] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-squash-winter-butternut-baked_f-ZmlkPTk1MDcz.html
[18] http://www.calorieking.com/foods/calories-in-seeds-chia-seed_f-ZmlkPTIwMDE0Mg.html
[19] http://www.calorieking.com/foods/calories-in-nut-spreads-almond-butter-organic-raw-no-salt-added-creamy-or-crunchy_f-ZmlkPTEzMzI2OQ.html
[20] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-broccoli-boiled_f-ZmlkPTEyNzMxNQ.html
[21] http://www.calorieking.com/foods/calories-in-canned-legumes-beans-garbanzo_f-ZmlkPTEwNDI2MQ.html
[22] http://www.calorieking.com/foods/calories-in-canned-legumes-beans-kidney_f-ZmlkPTEwNDI2Mw.html
[23] http://www.calorieking.com/foods/calories-in-fresh-fruits-oranges-navel-raw_f-ZmlkPTYzNzIx.html
[24] http://www.calorieking.com/foods/calories-in-dried-fruits-figs-california-mission_f-ZmlkPTE0MjcyMQ.html
[25] http://www.calorieking.com/foods/calories-in-nuts-almonds-raw_f-ZmlkPTYyNDEx.html
[26] http://www.calorieking.com/foods/calories-in-frozen-vegetables-edamame-shelled_f-ZmlkPTE1NjYyNA.html
[27] http://www.calorieking.com/foods/calories-in-fresh-fruits-blackberries-raw_f-ZmlkPTYzODIy.html
[28] http://www.calorieking.com/foods/calories-in-dried-fruits-apricots-mediterranean_f-ZmlkPTc2MDc5.html