Dairy-Free Foods * Calcium Content Shown in Milligrams * | SOY FOODS | FRUIT & JUICE | | Serving Size: | 1 Cup | Serving Size: (unless noted) | 1 Medium | | Soy Beans, cooked | 261 | Blackberries (1 cup) | 46 | | Soy Flour, defatted | 241 | Figs, dried (10 medium) | 269 | | Soymilk | 93 | Kiwi | 46 | | Soymilk, calcium-fortified | 368 | Orange | 56 | | Tempeh | 184 | Orange juice, calcium-fortified | 300 | | Tofu, Firm, set with calcium | 516 | Papaya, raw | 72 | | Tofu, Medium Firm, set with calcium | 260 | Raisins, Golden (2/3 cup) | 53 | | GRAINS | SEAFOOD | | Serving Size: | 1 Cup | Serving Size: (unless noted) | 3 Ounces | | Amaranth Flour | 300 | Blue Crab, canned | 86 | | Carob Flour | 359 | Clams, canned | 78 | | Amaranth, cooked | 276 | Ocean Perch Atlantic, cooked | 116 | | Quinoa, cooked | 100 | Oyster, dried (3 medium) | 45 | | Rainbow Trout, cooked | 73 | | BEANS | Sardines, canned, drained | 317 | | Serving Size: | 1 Cup, Cooked | Shrimp, small dried (1 ounce) | 167 | | Baked Beans | 128 | | Black Turtle Beans | 103 | SALAD GREENS | | Great Northern Beans | 121 | Serving Size: | 1 Cup | | Mung Beans | 56 | Borage, raw | 83 | | Navy Beans | 128 | Chicory Greens, raw | 180 | | Refried Beans | 88 | Collard Greens, boiled | 226 | | White Beans | 161 | Dandelion Greens, raw | 103 | | Winged Beans | 244 | Kale, boiled | 94 | | Yellow Beans | 110 | Lambsquarters, boiled | 464 | | Lettuce, Looseleaf, raw | 38 | | OTHER VEGETABLES | Mustard Greens, boiled | 104 | | Serving Size: (unless noted) | 1 Cup, Cooked | Mustard Greens, frozen | 152 | | Acorn Squash | 90 | Mustard Greens, raw | 58 | | Artichoke (1 medium) | 54 | Parsley, raw | 78 | | Asparagus | 36 | Turnip Greens, boiled | 198 | | Bok Choy | 158 | Turnip Greens, raw | 105 | | Broccoli | 72 | Watercress, raw | 40 | | Brussel Sprouts | 56 | | Burdock Root | 61 | NUTS & SEEDS | | Butternut Squash | 84 | Serving Size: (unless noted) | 1 Ounce | | Cabbage, Green | 50 | Almonds, roasted | 80 | | Cabbage, Red | 56 | Brazil Nuts | 45 | | Carrots | 48 | Sesame Seeds, whole, roasted | 280 | | Cassava, raw | 33 | Almond Butter (1 Tablespoon) | 43 | | Cauliflower | 34 | Almond Butter (1 Tablespoon) | 64 | | Celery, raw | 44 | | Chinese Broccoli | 88 | SPICES | | French Beans / Haricot Verts | 111 | Serving Size: | 1 Tablespoon | | Green Beans | 58 | Ground Basil | 85 | | Kelp, raw | 144 | Cinnamon | 74 | | Kohlrabi | 40 | Cloves | 39 | | Okra | 100 | Dill Seed | 91 | | Peas, edible pod | 62 | Mustard Seeds | 58 | | Pumpkin, canned | 64 | Oregano | 48 | | Radishes, raw, sliced | 29 | Rosemary | 38 | | Rutabaga, cubed | 82 | Thyme | 76 | | Seaweed, Agar, dried (1 Tablespoon) | 50 | | Seaweed, Hijiki, dried (1 Tablespoon) | 80 | MOLASSES | | Squash, Summer | 49 | Serving Size: | 1 Tablespoon | | Sweet Potato, cubed | 76 | Molasses, Blackstrap | 172 | | Turnips, cubed | 51 | Molasses, Light | 33 | | Molasses, Medium | 58 |
A Few Notes on Our Calcium Chart:- Most fruits, vegatables, seeds, and nuts contain some amount of calcium, but we have limited our selections to the class leaders.
- Spinach, Rhubarb, Beet Greens, and Swiss Chard are all very high in calcium. However, due to their very low absorption rates (approximately 5%), we have excluded them from our list.
- With the exception of Mung Beans, the dried Beans do have a fairly low absorption rate (approximately 17%), so we have limited our selections to those with over 100mg of calcium.
- For comparison, 1 cup of 2% cow's milk has 297 mg of calcium.
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