Nonmilk sources of calcium

Content provided by Healthwise

Nonmilk sources of calcium

The following nonmilk foods can provide calcium for people who don't include milk in their diets.¹

**Seeds and nuts**
Food, serving size	Milligrams of calcium
Whole almonds, 1 oz (about 23 whole almonds)	70
Sesame seeds, 1 tablespoon	10

**Vegetables and greens**
Food, serving size	Milligrams of calcium
Turnip greens, 1 cup cooked from raw	197
Broccoli, 1 cup cooked from raw	177
Mustard greens, 1 cup cooked from raw	104
Kale, 1 cup cooked from raw	94
Bok choy (Chinese cabbage), 1 cup cooked from raw	158

**Miscellaneous foods**
Food, serving size	Milligrams of calcium
Tofu (with added calcium), 1/2 cup (4 oz)	434
Canned salmon with bones, 3 oz	150
Blackstrap molasses,	344
Calcium-fortified orange juice, 1 cup (8 fl oz)	300
Calcium-fortified soy milk, 1 cup (8 fl oz)	368

Notice that some greens, notably spinach and Swiss chard, are not included in this list. Even though these foods have a lot of calcium, very little calcium from these foods is available to the body because the foods contain binders that prevent the calcium from being absorbed.

Very few nondairy foods contain as much calcium as milk and milk products. For example, 1 cup (8 oz) of milk provides about 300 milligrams (mg) of calcium. The recommended daily calcium intake for adults is 1000 mg, so you would have to regularly eat large amounts of some of these foods to meet your calcium needs. Also, some of the foods, like the nuts and seeds, are quite high in calories and are not practical to eat in the amounts given, at least not on a daily basis. For this reason, some people who avoid dairy take calcium supplements.

If you are concerned about your diet and calcium intake, talk to a registered dietitian.

References

Citations
U.S. Department of Agriculture (USDA). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference. Available online: http://www.nal.usda.gov/fnic/foodcomp/search.

Credits

Author	Caroline Rea, RN, BS, MS
Editor	Susan Van Houten, RN, BSN, MBA
Associate Editor	Pat Truman
Primary Medical Reviewer	Ruth Schneider, MPH, RD - Diet and Nutrition
Specialist Medical Reviewer	Rhonda O'Brien, RD, CDE - Diabetes Educator
Last Updated	February 23, 2007

Last updated:	February 23, 2007
Author:	Caroline Rea, RN, BS, MS
Reviewed By:	Ruth Schneider, MPH, RD - Diet and Nutrition, Rhonda O'Brien, RD, CDE - Diabetes Educator
Editors:	Susan Van Houten, RN, BSN, MBA, Pat Truman

This information is not intended to replace the advice of a doctor. By using AOL Body, you indicate that you have read, understood, and agreed to our Terms of Service, and AOL Body Advertising Policy. Read more about our content partners.