Non-Dairy Food Sources of Calcium

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The best way to get calcium from non-dairy foods is to choose a variety from the following list.
You can also use a combination of food sources and a calcium supplements.

 

Cooked Beans & Their Products

Soy Beans 1/2 Cup 90 mg
White Beans 1/2 Cup 65 mg
Navy Beans 1/2 Cup 60 mg
Hummus 1/2 Cup 60 mg
Black Turtle Beans 1/2 Cup 50 mg
Chick Peas/Pinto Beans 1/2 Cup 40 mg
Red Kidney Beans 1/2 Cup 25 mg
Miso Paste 2 tbsp 25 mg
Tempeh 2 tbsp 20 mg

 

Cooked Vegetables

Kale 1/2 Cup 100 mg
Turnip Greens 1/2 Cup 95 mg
Beet Greens 1/2 Cup 85 mg
Bok Choy 1/2 Cup 75 mg
Okra 1/2 Cup 75 mg
Dandelion 1/2 Cup 55 mg
Yellow/Green Beans 1/2 Cup 55 mg
Mustard Greens 1/2 Cup 50 mg
Rutabaga 1/2 Cup 40 mg
Broccoli 1/2 Cup 35 mg
Tomatoes 1/2 Cup 35 mg
Parsnip 1/2 Cup 30 mg
Carrots 1/2 Cup 25 mg
Cabbage 1/2 Cup 25 mg
Onions 1/2 Cup 20 mg
Collard Greens 1/2 Cup 15 mg

 

Grains

Boiled Amaranth 1/2 Cup 150 mg
Whole Wheat Flour 1 Cup 40 mg
Whole Wheat or White Bread 1 Slice 20 mg

 

Fruit

Orange 1 Medium 55 mg
Dried Figs 2 Medium 30 mg

 

Non-Dairy

Fortified Non-Dairy Beverage 1 Cup 300 mg
Regular Soy Beverage 1 cup 20 mg

 

Other Foods

Brown sugar 1 Cup 180 mg
Blackstrap Molasses 1 tbsp 145 mg
Regular Molasses 1 tbsp 40 mg
White Sugar 1 Cup 0 mg

 

Sea Food

Canned Salmon with Bones 1/2 Can 220 mg
Sardines 11 small 210 mg
Oysters 1/2 Cup 120 mg
Steamed Scallop 7 105 mg
Canned Shrimp 1/2 Cup 75 mg

 

Asian Foods

Tofu (Made with calcium) 1/3 Cup 100 mg
Dried Seaweed (Hijiki) 1 tbsp 80 mg
Dried Seaweed (Agar) 1 1/2 tbsp 75 mg
Dried Seaweed (Laver or Nori) 3 Sheets 15 mg
Dried Seaweed (Wakame) 1/4 Cup 10 mg

 

Nuts & Seeds

Whole Sesame Seeds 2 tbsp 175 mg
Tahini 2 tbsp 125 mg
Dry Roasted Almonds 1/4 cup 90 mg
Almond butter 2 tbsp 85 mg
Brazil/Hazelnuts 1/4 cup 65 mg

 

 


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