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15 Calcium-Rich Foods: Top Non-Dairy Sources​
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# 15 Calcium-Rich (Non-Dairy) Foods

By

Christine Mattheis is an editor and writer with specialties in pregnancy and parenting, wellness, health conditions, nutrition and fitness. Her work appears in What to Expect, Health, Prevention, Men's Health, and more.

Updated on March 30, 2024

Medically reviewed by

Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery.

High-calcium foods include animal and plant sources. Some of the best sources of calcium include dairy sources like cheese, milk, and yogurt. What if you are vegan, lactose intolerant, or just do not like the taste of dairy products? Other foods high in calcium include canned sardines, collard greens, and fortified orange juice.

Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams (mg) of calcium per day. Read on to learn what non-dairy foods are high in calcium.

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## 1. Almonds

Calcium content: 76 mg per ounce (oz), which is about 23 whole almonds, or 7.6% of the daily value (DV)

Almonds, among the best nuts for your health, contain about 12% of your necessary daily protein. These nuts are also rich in vitamin E and potassium. Vitamin E is an antioxidant, which protects against cell damage. Potassium is a mineral that supports heart and bone health. Almonds contain healthy fat that helps lower your LDL ("bad") cholesterol levels as long as you enjoy them in moderation.

## 2. Bok Choy

Calcium content: 93 mg per 1 cup of cooked bok choy, or 9.3% of the DV

A cup of bok choy—also known as Chinese cabbage—sets you back just 12 calories. It's also a great source of vitamin A, vitamin C, and potassium. Vitamin A is a nutrient that helps keep your eyes sharp as you age.  Bok choy cooks fast, making it perfect for stir-fries, and is available year-round.

## 3. Broccoli

Calcium content: 70 mg in 2 cups of raw broccoli, or 7% of the DV

This cruciferous veggie contains nearly twice the vitamin C of an orange. Research has shown that diets high in cruciferous vegetables like broccoli may be linked to a lower risk of colon and prostate cancer.

## 4. Broccoli Rabe

Calcium content: 118 mg in a 1-cup serving of cooked broccoli rabe, or 11.8% of the DV

Broccoli rabe (pronounced "rob") is broccoli's slightly bitter cousin. This vegetable provides more than half your DV of immune-boosting vitamin C and about 4 g of filling protein. It is also a rich source of vitamin A.

## 5. Canned Salmon

Calcium content: 215 mg in a cup of canned salmon, or 21.5% of the DV

Try canned salmon if you cannot find environmentally-friendly farmed salmon or cannot afford wild-caught salmon, which can cost twice as much. One cup provides calcium as well as 20 g of protein.

## 6. Collard Greens

Calcium content: 327 mg per 1 cup of collard greens cooked in oil, or 32.7% of the DV

This Southern favorite has 335 micrograms (mcg) of vitamin A and serves up more than one-quarter of your daily calcium needs. Collard greens are traditionally cooked with butter and fattening meats like bacon. You can also sauté them with olive oil and garlic.

## 7. Edamame

Calcium content: 61 mg in 1 cup of cooked edamame, or 6.1% of the DV

People have eaten edamame in China and Japan for thousands of years, and it's no wonder: It's a nutritional powerhouse. Edamame, an immature soybean in the pod, is among the few non-animal foods that are complete proteins. A complete protein contains all nine essential amino acids. You also get 5 g of fiber per serving.

## 8. Figs

Calcium content: 162 mg per 1 cup of dried figs, or 16.2% of the DV

Bite into a dried fig, and you'll think you are indulging in a super-sweet and sticky dessert. You are also chowing down on a fiber- and potassium-packed fruit. Figs also supply you with magnesium, a nutrient the body uses in more than 300 biomechanical reactions.

Other magnesium benefits include:

- Maintaining muscle function
- Keeping your heart rhythm steady
- Strengthening your bones
- Adjusting blood sugar levels
- Helping produce energy and protein

## 9. Fortified Drinks

Calcium content: 301 mg per 1 cup of fortified soy milk, or 30.1% of the DV

If you don't drink cow's milk, several beverages are fortified with calcium. One cup of fortified soy milk has about one-third of the DV of calcium and nearly as much protein as cow's milk. Orange and grapefruit juice can also be fortified with calcium. Look for fruit juices that have no added sugar.

## 10. Kale

Calcium content: 254 mg in 1 cup of raw kale, or 25.4% of the DV

This superfood has just 35 calories per cup and provides 93 mg of vitamin C, 241 mcg of vitamin A, and 390 mcg of vitamin K. Vitamin K helps your blood clot. You would not stop bleeding when you cut or bruise yourself with it.

## 11. Okra

Calcium content: 61.6 mg in a half cup of cooked okra, or 6.16% of the DV

Okra contains vitamin B6 and folate. Vitamin B6 helps make antibiotics, which protect you against and fight infections. Folate promotes tissue growth and helps form red blood cells and DNA. Do not write off this vegetable. Oven-roasting, sautéing, or grilling brings out the best flavor.

## 12. Oranges

Calcium content: 65 mg in one large orange (6.5% of the DV) and 350 mg in a cup of fortified orange juice (35% of the DV)

Oranges are known for their immune-boosting vitamin C content. This citrus fruit is also low in calories and has antioxidants that provide anti-inflammatory, antiviral, and antimicrobial benefits.

## 13. Sardines

Calcium content: 351 mg in one 3.75-oz can of sardines, or 35.1% of the DV

These salty little fish add umami flavor to salads and pastas. Sardines serve up even more than just calcium: They are a rich source of vitamin B12, an essential nutrient for brain and nervous system health. Sardines also contain vitamin D, which is essential for bone health.

## 14. Tofu

Calcium content: 186 mg per half cup of fried tofu, or 18.6% of the DV

You know tofu as a vegetarian source of protein, but it's also a rich source of calcium. Tofu is incredibly versatile: The soy product takes on the flavor of whatever else you are cooking with it.

## 15. White Beans

Calcium content: 95.5 mg in a half cup of canned white beans, or 9.55% of the DV

White beans are rich in fiber, protein, and iron and are one of the best nutritional sources of potassium. They also contain resistant starch, a healthy carb that benefits gut health.

## A Quick Review

Calcium is essential for healthy bones and teeth and aids in muscle and nerve function. It's important for adults to get at least 1,000 mg of calcium per day. Dairy products like cheese, milk, and yogurt are rich sources of calcium. Non-dairy foods that pack a lot of calcium include canned sardines, collard greens, edamame, figs, broccoli, almonds, and fortified orange juice.

## FAQs

## Frequently Asked Questions

- 1. What foods are highest in calcium?

The Dietary Guidelines for Americans (DGA) reports that some of the best sources of calcium include:

- Plain, nonfat yogurt: 488 mg per 8 oz

- Fortified almond milk: 442 mg 1 cup

- Raw tofu: 434 mg per 1/2 cup

- Fortified orange juice: 350 mg per 1 cup

- Canned sardines: 325 mg per 3 oz

- Cooked mustard spinach: 284 mg per 1 cup

- Cooked collard greens: 258 mg per 1 cup

- 2. How can I get 1,000 mg of calcium a day?

You can get 1,000 mg of calcium per day by consuming calcium-rich foods and drinks. The following would supply you with the recommended DV:

- One serving of spinach

- Two 200-milliliter (ml) glasses of milk

- Two servings of camembert cheese

- Two slices of whole-grain bread

- 3. Which fruit is high in calcium?

It can be hard to find calcium-rich fruit. Dried figs and oranges have some of the highest calcium content. One large fig has 22 mg of calcium, and one large orange has 65 mg. Fortified fruit juices are also sources of calcium.

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