Non-Dairy Calcium: Dairy-Free Calcium Chart
Updated version of this information also available in Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living
* 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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