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.