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, 2 Tbsp (1 fl oz)	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 1,000 mg through age 50 and 1,200 mg for people ages 51 and older, 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.

Citations

1. 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.