Nonmilk Sources of Calcium
Topic Overview
Milk, yogurt, and cheese provide a lot of calcium. But there are other foods that have calcium, such as kale, broccoli, and Chinese cabbage. 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, fruit juice, and cereal.
The following nonmilk foods can provide calcium for people who don't include milk in their diets.footnote 1
|
Food, serving size |
Milligrams of calcium |
|---|---|
|
Almonds, 1 oz (about 24 nuts) |
75 |
|
Sunflower seeds, 1/4 cup |
22 |
|
Food, serving size |
Milligrams of calcium |
|---|---|
|
Broccoli, cooked, 1 cup |
62 |
|
Kale, cooked, 1 cup |
94 |
|
Chinese cabbage, cooked, 1 cup |
158 |
|
Food, serving size |
Milligrams of calcium |
|---|---|
|
Tofu (with added calcium), 1/4 block |
163 |
|
Canned salmon with bones, 3 oz |
181 |
|
Calcium-fortified orange juice, 1 cup (8 fl oz) |
349 |
|
Calcium-fortified soy milk, 1 cup (8 fl oz) |
299 |
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.
Some people who avoid dairy foods take supplements to be sure they are getting enough calcium and vitamin D.
If you are concerned about your diet and calcium intake, talk to a registered dietitian.
Current as of: September 8, 2021
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
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