Nondairy products

The stories for the contaminated calcium products these days are driving people crazy. Well, it is true that you can get your daily calcium intake not just from milk products. The nondairy sources available are:

Food source
Serving size
Calcium (mg)
Azuki beans
1 cup, boiled
63
Baked beans, canned
1 cup
128
Black beans
1 cup, boiled
47
Black turtle beans
1 cup
103
Butter beans, canned
1 cup
40
Cranberry beans
1 cup, boiled
89
French beans
1 cup, boiled
111
Great Northern beans
1 cup, boiled
121
Kidney beans
1 cup, boiled
50
Lima beans
1 cup, boiled
32
Mung beans
1 cup, boiled
55
Navy beans
1 cup, boiled
128
Pink beans
1 cup, boiled
88
Pinto beans
1 cup, boiled
82
Refried beans, canned
1 cup
188
Soy beans
1 cup, boiled
175
White beans
1 cup, boiled
161
White beans, small
1 cup, boiled
131
Winged beans
1 cup, boiled
244
Yellow beans
1 cup, boiled
110
Grains
Food source
Serving size
Calcium (mg)
Instant oatmeal
One packet
163
Taco shell
One shell
16
White Bread
One slice
16
Whole wheat bread
One slice
18
Nuts and seeds
Food source
Serving size
Calcium (mg)
Almonds
24 (dried)
75
Brazil nuts
8 (dried)
50
Carob flour
1 cup
359
Pistachios
38 (dried)
38
Sesame seeds
1 tablespoon
10
Sunflower seeds
1 ounce (dried)
33
Seafood
Food source
Serving size
Calcium (mg)
Canned salmon
3 ounces
150
Canned sardines (with bones)
6
250
Oysters
1 cup
195
Vegetables and greens
Food source
Serving size
Calcium (mg)
Acorn squash
Half cup, baked
45
Butternut squash
Half cup
42
Beet greens
Half cup
82
Blackeyed peas
1 cup
42
Broccoli, raw
Half cup
21
Cabbage, green, raw
Half cup, boiled
25
Cabbage, red, raw
Half cup, boiled
28
Cardoon
3.5 ounces, boiled
72
Carrots, raw
One medium
19
Carrots
Half cup, boiled
24
Cabbage, Chinese
Half cup, boiled
79
Chickpeas
1 cup, boiled
80
Chickory greens, raw
Half cup
90
Collards
1 cup, boiled
148
Dandelion greens
Half cup, boiled
73
Fuki (butterbur)
3.5 ounces, boiled
79
Garlic, raw
Three cloves
16
Kale
Half cup, boiled
47
Mustard greens
Half cup, boiled
52
Parsley, raw
Half cup
39
Pigeon peas
1 cup
72
Spinach, raw
Half cup, boiled
122
Turnip greens, raw
Half cup
53
Watercress, raw
Half cup
20
Other non-dairy sources
Food source
Serving size
Calcium (mg)
Agar, raw
3.5 ounces
2
Agar, dried
3.5 ounces
625
Amaranth
1 cup, boiled
138
Burdock root
1 cup, boiled
62
Cauliflower, raw
Half cup, boiled
17
Cassava, raw
3.5 ounces
91
Chives, raw
1 tablespoon
2
Figs, raw
One medium
18
Figs, dried
10 figs
269
Hummus
1 cup
124
Irish moss, raw
3.5 ounces
72
Kelp, raw
3.5 ounces
168
Laver (nori), raw
3.5 ounces
70
Lupines
1 cup, boiled
85
Molasses, Barbados
1 tablespoon
49
Molasses, blackstrap
1 tablespoon
137
Molasses, light
1 tablespoon
33
Molasses, medium
1 tablespoon
58
Natto
Half cup
191
Orange juice (fortified)
12 ounces
40
Okra
Half cup
50
Papaya, raw
One medium
72
Rhubarb, frozen, raw
1 cup
266
Tempeh
Half cup
75
Tofu, raw, firm
Half cup
258

copied from www.bluegrass.net/~jclark/calcium_foods.htm

My personal favorites are any kind of beans, broccoli, sardines, almonds and tofu. It should be noted that some of these sources are fattening, so you should be careful of the quantity that you consume.

Recommended Adequate Intake by the IOM for Calcium

Male and Female Age
Calcium (mg/day)
0 to 6 months
210
7 to 12 months
270
1 to 3 years
500
4 to 8 years
800
9 to 13 years
1300
14 to 18 years
1300
19 to 50 years
1000
51+ years
1200

*mg=milligrams

copied from http://ods.od.nih.gov/factsheets/calcium.asp

Milk product is not the only solution out there for your daily calcium intake. Enjoy all the other sources available to you.

I'm out.........