Non-dairy Calcium Champions

Blackstrap molasses and almonds are full of bone-strengthening calcium.

Many people choose to eliminate dairy for their diets for a variety of reasons. This can create confusion. How much calcium do we really need? What are the best non-dairy sources of obtaining enough calcium in the course of a day?

Calcium is important for strong bones. It is also needed for nerve and muscle functioning as well as proper blood clotting. It is recommended that adults 19-50 years old get 1000 mg of calcium per day. This amount is also recommended for men 51-70 years of age. It is recommended that women over 51 and men over 70 have an intake of 1200 mg of calcium per day.

The following is a list of the calcium content of some non-dairy foods:

  • Blackstrap Molasses            2  Tbsp                     400 mg
  • Collard Greens                    1   cup                       357 mg
  • Tofu with Calcium                4   ounces                 200-330 mg
  • Turnip Greens                      1  cup                        249 mg
  • Tempeh                                1  cup                        215 mg
  • Kale                                      1  cup                        179 mg
  • Tahini                                   2  Tbsp                      128 mg
  • Broccoli                                1 cup                         94 mg
  • Almonds                               ¼ cup                        89 mg

The above list is just a sample of the many foods that contain calcium. As you can see, it is indeed possible to fulfill your daily calcium requirements without the use of dairy products and while enjoying a wide variety of healthy foods.

5 thoughts on “Non-dairy Calcium Champions

  1. I would like to know what my daughter should feed her one year old baby son. She had been breastfeeding him for 11 months and just changed to organic milk formula and would like to use regular milk but we are not sure…. skim, lowfat or regular milk?? or none?? What would you suggest?
    Thanks in advance for your reply…

    Nancy Jo

    • Hi, Nancy Jo,
      This is a question best directed to a pediatric nutrition specialist, preferably one who can test your grandson for lactose intolerance before milk is recommended.

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