15 Surprising Dairy-Free Sources of Calcium

September 15 2017

Calcium is the most abundant mineral in the body and is found naturally in a wide variety of foods and beverage. For example, there’s 290mg of calcium in a standard cup of milk, but what if you can’t drink milk? Whether you’re lactose-intolerant or just sick of wine and cheese parties, here are all the unexpected ways to get your daily dose of calcium.

  1. White Beans (191 mg in 1 cup)
  2. Canned Salmon (232 mg in ½ can with bones)
  3. Sardines (321 mg in about 7 sardines)
  4. Dried Figs (10 mg in 8 whole dried figs)
  5. Bok Choy (74 mg in 1 cup)
  6. Kale (188 mg in 2 cups)
  7. Black-eyed Peas (185 mg in ½ cup)
  8. Almonds (72 mg in ¼ cup dry roasted – 20 nuts)
  9. Oranges (65 mg in 1 fruit) / Orange Juice (500 mg in 1 cup – fortified)
  10. Sesame Seeds (88 mg in 1 tablespoon)
  11. Seaweed (126 mg in 1 cup – raw)
  12. Soymilk (300 mg in 1 cup)
  13. Firm Tofu (861 mg in ½ cup)
  14. Okra (130 mg in 1 cup – cooked)
  15. Tahini spread (60 mg – ½ cup)