Non-Dairy Food Sources of Calcium

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 ProductsSoy Beans 1/2 Cup 90 mgWhite Beans 1/2 Cup 65 mgNavy Beans 1/2 Cup 60 mgHummus 1/2 Cup 60 mgBlack Turtle Beans 1/2 Cup 50 mgChick Peas/Pinto Beans 1/2 Cup 40 mgRed Kidney Beans 1/2 Cup 25 mgMiso Paste 2 tbsp 25 mgTempeh 2 tbsp 20 mg Cooked VegetablesKale 1/2 Cup 100 mgTurnip Greens 1/2 Cup 95 mgBeet Greens 1/2 Cup 85 mgBok Choy 1/2 Cup 75 mgOkra 1/2 Cup 75 mgDandelion 1/2 Cup 55 mgYellow/Green Beans 1/2 Cup 55 mgMustard Greens 1/2 Cup 50 mgRutabaga 1/2 Cup 40 mgBroccoli 1/2 Cup 35 mgTomatoes 1/2 Cup 35 mgParsnip 1/2 Cup 30 mgCarrots 1/2 Cup 25 mgCabbage 1/2 Cup 25 mgOnions 1/2 Cup 20 mgCollard Greens 1/2 Cup 15 mg GrainsBoiled Amaranth 1/2 Cup 150 mgWhole Wheat Flour 1 Cup 40 mgWhole Wheat or White Bread 1 Slice 20 mg FruitOrange 1 Medium 55 mgDried Figs 2 Medium 30 mg Non-DairyFortified Non-Dairy Beverage 1 Cup 300 mgRegular Soy Beverage 1 cup 20 mg Other FoodsBrown sugar 1 Cup 180 mgBlackstrap Molasses 1 tbsp 145 mgRegular Molasses 1 tbsp 40 mgWhite Sugar 1 Cup 0 mg Sea FoodCanned Salmon with Bones 1/2 Can 220 mgSardines 11 small 210 mgOysters 1/2 Cup 120 mgSteamed Scallop 7 105 mgCanned Shrimp 1/2 Cup 75 mg Asian FoodsTofu (Made with calcium) 1/3 Cup 100 mgDried Seaweed (Hijiki) 1 tbsp 80 mgDried Seaweed (Agar) 1 1/2 tbsp 75 mgDried Seaweed (Laver or Nori) 3 Sheets 15 mgDried Seaweed (Wakame) 1/4 Cup 10 mg Nuts & SeedsWhole Sesame Seeds 2 tbsp 175 mgTahini 2 tbsp 125 mgDry Roasted Almonds 1/4 cup 90 mgAlmond butter 2 tbsp 85 mgBrazil/Hazelnuts 1/4 cup 65 mg