Calcium is abundant in many foods, not just milk. The dairy-free calcium chart below details the non-dairy calcium found in roughly 100 foods! An updated version of this information is also available in Go Dairy Free: The Guide and Cookbook.
The Dairy-Free Calcium Chart
* 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 | 160 | Blue Crab, canned | 86 |
Carob Flour | 336 | Clams, canned | 78 |
Amaranth, cooked | 116 | Ocean Perch Atlantic, cooked | 116 |
Quinoa, cooked | 31 | 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.
5 Comments
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What about raw veggies? Like broccoli? 🙂 I like veggies raw over cooked.
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