non-milk sources of calcium
overview
dairy products like milk, yogurt, and cheese provide a lot of calcium. but there are other foods that have calcium. these foods include kale, broccoli, and bok choy. you can also get calcium by eating the soft bones of canned sardines and canned salmon. and calcium is sometimes added to tofu, soy and rice drinks, and fruit juice.
some greens, such as spinach and swiss chard, are not good sources. they have a lot of calcium, but very little of it is available to the body. these foods contain binders that prevent the calcium from being absorbed.
some people who avoid dairy foods take supplements to be sure they get enough calcium and vitamin d.
non-dairy foods with calcium
the following are some foods that can provide calcium for people who don't include dairy in their diets.footnote 1
food | serving size | calcium (in milligrams) |
|---|---|---|
calcium-fortified soy beverage | 1 cup (250 ml) | 318 mg |
tofu (with added calcium) | 150 g (5 oz) | 234 mg |
canned salmon with bones | 75 g (3 oz) | 208 mg |
calcium-fortified orange juice | 1/2 cup (125 ml) | 185 mg |
almonds | 1/4 cup (60 ml) | 89 mg |
bok choy, cooked | 1/2 cup (125 ml) | 84 mg |
broccoli, cooked | 1/2 cup (125 ml) | 50 mg |
kale, cooked | 1/2 cup (125 ml) | 49 mg |
current as of: september 20, 2023
author: healthwise staff
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