No Dairy? No Problem. Non-Dairy Sources of Calcium

Fortified soy beverage, 1 cup: 300 mg

Tofu, firm, made with calcium sulfate, ½ cup: 258 mg

White beans, cooked, 1 cup: 202 mg

Chickpeas (Garbanzo Beans), cooked, 1 cup: 80.4 mg

Salmon, canned with bones, ½ cup: 181 mg

Sardines, canned with bones, 1 (92g) can: 251 mg

Almonds, ¼ cup: 103 mg

Sesame Seeds, paste (tahini), 1 tbsp: 63.9 mg

Figs, dried, 5 medium: 90 mg

Bok choy, cooked, ½ cup: 84 mg

Kale, cooked, 1 cup: 93.6 mg

Collards, cooked, 1 cup: 266 mg

Rapini, boiled, ½ cup: 78 mg

Okra, boiled, ½ cup: 65 mg

 

References:
Canadian Nutrient Files,
USDA nutrient database for standards records
(via www.nutrititiondata.com and
Nutrition Almanac by John Kirshman & Nutrition Search, Inc. McGraw-Hill, 2007.)

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