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Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

Non-Dairy Calcium: Dairy-Free Calcium Chart

Posted on by Alisa Fleming in Calcium with 1 Comment

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 *
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
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.

About Alisa Fleming

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

View all posts by Alisa Fleming →

Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living

One Comment

  1. X Tips I Wish I'd Known When I Was New to a Milk Allergy | Allergy CookieApril 17, 2014 at 11:18 pmReply

    […] what you’d find in dairy and absorbs into your system better as well.  Alisa Fleming over at Go Dairy Free has a nice chart of calcium sources to help you make sure you are still getting the calcium you […]

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