The Dairy-Free Calcium Chart for Over 150 Different Foods

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Calcium is abundant in many foods, not just milk. The dairy-free calcium chart below outlines the non-dairy calcium found in roughly 150 foods! This is the updated version from the 2nd edition of my flagship book, Go Dairy Free: The Guide and Cookbook. I’ve added several calcium-rich foods that have become more readily available since the first edition, and have also modified the serving sizes, and corresponding calcium levels, for several of the foods to better reflect reasonable consumption in one sitting or throughout the day.

The Dairy-Free Calcium Chart for Over 150 Different Foods - wth vegan and non-vegan options. All happen to be gluten-free, naturally.

The Dairy-Free Calcium Chart for Over 150 Different Foods

As it so happens, all of the foods listed here are gluten-free, and most are vegan (I’ve broken out a chart for non-vegan with eggs and seafood). Some foods might seem to have a small amount of calcium, but the milligrams quickly add up as you enjoy meals and snacks throughout the day.

SOY FOODSServing SizeCalcium (mg)
Edamame1/2 cup cooked49
Natto1 cup380
Soybeans1 cup cooked175
Soybeans1 cup roasted237
Soy Flour, defatted1 cup253
Soymilk1 cup61
Soymilk, Calcium-Fortified1 cup340*
Tempeh1 cup184*
Tofu, Firm, set w/ calcium1/2 cup253*
Tofu, Raw, Firm, set w/ calcium1/2 cup861

 

NUTS & SEEDSServing SizeCalcium (mg)
Almonds1/4 cup96
Almond Butter1 tablespoon56
Brazil Nuts1/4 cup53
Chia Seeds1 ounce (2 tablespoons)179
Hazelnuts1/4 cup32
Pistachios1/4 cup32
Sesame Seeds, Hulled 1/4 cup toasted42
Tahini1 tablespoon64

 

VEGETABLESServing SizeCalcium (mg)
Acorn Squash1 cup cooked90
Amaranth Leaves1 cup raw60
Artichoke, Globe1 medium56
Arugula1 cup raw32
Asparagus1 cup cooked36
Bok Choy1 cup cooked158
Borage1 cup raw83
Broccoli1 cup raw43
Broccoli Raab1 cup raw43
Brussels Sprouts1 cup raw37
Burdock Root1 cup raw48
Butternut Squash1 cup cooked84
Cabbage, Chinese (Pak Choi)1 cup raw (shredded)74
Cabbage, Green 1 cup raw36
Cabbage, Red1 cup raw40
Carrots1 carrot20
Cassava, raw1 cup raw33
Cauliflower1 cup raw24
Celeraic1 cup raw67
Celery1 cup raw (chopped)44
Chicory Greens1 cup raw29
Chinese Broccoli1 cup cooked88
Collard Greens1 cup raw84
Daikon1 (7-inch) radish103
Dandelion Greens1 cup raw103
Fennel1 cup sliced43
French Beans / Haricot Verts1 cup cooked111
Garlic1 tablespoon raw15
Grape Leaves1 cup raw51
Green Beans1 cup cooked58
Hearts of Palm1 cup canned85
Kale1 cup raw101
Kohlrabi1 cup raw32
Lambsquarters1/2 cup boiled232
Leeks1 leek53
Moringa, Powder1 teaspoon35
Mustard Greens1 cup raw64
Nopales (Cactus)1 cup raw (sliced)141
Okra1 cup raw82
Onion, spring1 onion11
Parsley1 cup raw83
Parsnips1 parsnip59
Peas, edible pod1 cup cooked62
Pumpkin, canned1 cup64
Radishes, raw, sliced1 cup raw29
Rutabaga1 cup raw60
Seaweed, Agar1/2 ounce dried87
Seaweed, Arame1/2 cup dried100**
Seaweed, Kelp1 cup raw137
Seaweed, Kelp Noodles4 ounces150**
Seaweed, Kombu1/2 ounce dried93
Seaweed, Wakame1/2 cup dried80**
Sweet Potato1 cup cooked (cubed)76
Tomatoes 1/2 cup canned40
Turnips1 cup raw (cubed)39
Turnip Greens1 cup raw104
Watercress1 cup raw41
Zucchini1 medium31

 

GRAINSServing SizeCalcium (mg)
Amaranth, cooked1 cup116
Amaranth Flour1/4 cup40
Carob Flour1 tablespoon21
Corn Tortillas2100*
Oats1 cup84
Potato Flour1/4 cup26
Quinoa, cooked1 cup31
Teff1 cup cooked123

 

FRUIT & JUICEServing SizeCalcium (mg)
Apricots 1/4 cup dried30
Blackberries 1 cup raw42
Coconut Water1 cup58
Currants1/4 cup dried31
Dates, Medjool2 pitted20
Figs1 cup dried241
Goji Berries1/4 cup41
Mulberries1 cup raw55
Orange1 medium56
Orange Juice, calcium-fortified1 cup300*
Papaya1 medium72
Prunes1 cup dried95
Raisins, Golden (2/3 cup)2/3 cup52

 

BEANSServing SizeCalcium (mg)
Baked Beans1 cup canned126*
Black-Eyed Peas (Cowpeas)1/2 cup cooked105
Black Turtle Beans1 cup cooked102
Great Northern Beans1 cup canned139
Lima Beans1/2 cup canned35
Mung Beans1 cup cooked55
Navy Beans1 cup canned123
Pinto Beans1 cup canned108
Refried Beans1 cup cooked88*
Snap Beans1/2 cup cooked32
White Beans1 cup canned191
Winged Beans1 cup cooked244
Yellow Beans1 cup cooked110

 

HERBS & SPICESServing SizeCalcium (mg)
Allspice1 teaspoon ground13
Anise Seeds1 teaspoon14
Basil1 teaspoon dried16
Caraway Seeds1 teaspoon14
Celery Seeds1 teaspoon35
Cinnamon1 teaspoon ground26
Cloves1 teaspoon ground13
Coriander Seeds1 teaspoon13
Cumin Seeds1 teaspoon20
Dill Seeds1 teaspoon32
Dill Weed1 teaspoon dried18
Fennel Seeds1 teaspoon24
Marjoram1 teaspoon dried12
Mustard Seeds1 teaspoon19
Oregano1 teaspoon dried16
Poppy Seeds1 teaspoon40
Rosemary1 teaspoon dried15
Savory1 teaspoon ground30
Thyme1 teaspoon dried19

 

SWEETENERSServing SizeCalcium (mg)
Maple Syrup1 tablespoon21
Molasses, Blackstrap1 tablespoon172*
Molasses, Light1 tablespoon33
Molasses, Medium     1 tablespoon58

 

NON-VEGANServing SizeCalcium (mg)
Anchovies, Boneless 3 ounces canned198
Blue Crab3 ounces canned86
Clams3 ounces cooked78
Cuttlefish3 ounces cooked153
Egg Yolk1 large22
Herring, Atlantic1 cooked fillet106
Herring, Pacific1 cooked fillet153
Mackerel, Boneless Jack3 ounces canned204
Ocean Perch Atlantic            3 ounces cooked116
Octopus3 ounces cooked90
Oyster, dried 3 medium45
Pike, Walleye1 cooked fillet175
Rainbow Trout, Wild1 cooked fillet123
Salmon, Chum with Bones3 ounces canned212
Salmon, Pink with Bones3 ounces canned241
Salmon, Sockeye with Bones3 ounces canned203
Sardines3 ounces canned317
Shrimp, Fresh3 ounces77
Shrimp, Small Dried 1 ounce167

*Calcium content may vary by brand. For example, I have seen levels as high as 150 mg of calcium per corn tortilla and as low as 20 mg per tortilla.

**I had difficulty locating adequate numbers for these from the USDA, so brand packaging was used to ascertain.

A Few Notes on These Calcium Charts:

  • This data was extracted from the United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference, Release 28.
  • Most fruits, vegetables, seeds, and nuts contain some amount of calcium, but the above selections are limited to class leaders in each category.
  • Spinach, rhubarb, beet greens, and Swiss chard are all very high in calcium. However, due to their very low absorption rates (approximately 5%), they have been excluded from the list. See the information below on oxalates.
  • With the exception of mung beans, the dried beans do have a fairly low absorption rate (approximately 17%), so only those with over 100mg of calcium have been included.
  • These numbers are intended for use as general information only. Actual calcium levels may vary.
  • For comparison, 1 cup of 2% cow milk has 297 mg of calcium.

It’s in the Water

Depending on where you live, you may be getting quite a bit of calcium via your tap water. England, the prairies of Canada, some parts of Australia, and most of the United States (with the exceptions of New England, the South Atlantic-Gulf, the Pacific Northwest, and Hawaii) have tap water that is quite high in minerals such as calcium, otherwise known as “hard water.”

The average amount of calcium in tap water ranges from 1 to 135 milligrams per liter, with some cities hitting as much as 220 milligrams per liter. If you drink your 8 glasses a day in an area that has 135 milligrams per liter, that’s about 255 milligrams of extra calcium in your diet. It’s important to know if you are already obtaining quite a bit of calcium from your drinking and cooking water, since high calcium intake isn’t recommended.

What about Oxalates?

You may have wondered why health superstars like rhubarb and Swiss chard have such low calcium absorption rates. It’s due to their higher oxalate content, which scientists believe reduces the bioavailability of calcium in certain plant foods. In beans, phytates are thought to be the calcium-reducing culprit. However, one notable exception is soybeans. Soy products are naturally high in both oxalates and phytates, yet they appear to have relatively high calcium bioavailability.

Though oxalates and phytates can reduce the available calcium in a food, they typically leave some behind for our use. They do not go out of their way to leech calcium from our bodies. Consequently, high oxalate foods can be healthy additions to your diet, and won’t derail your calcium efforts. But aside from soy, they probably won’t contribute much to your personal calcium requirements.

Keep in mind, no food has pure bioavailability of calcium. For reference, milk has a roughly 30% absorption rate for calcium. So of the 297 mg of calcium in a glass of milk, your body will be able to utilized about 100 mg. Calcium RDA numbers are set based on total calcium intake, not estimated calcium absorption. So if your personal RDA is 1000 mg per day, it’s based on the calcium you consume, not the amount absorbed, which is assumed to be closer to 300 mg.

For More Dairy-Free Guidance, Get Go Dairy Free!

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About Author

Alisa is the founder of GoDairyFree.org, Food 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, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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