WHAT FOODS ARE THE BEST DAIRY AND NON-DAIRY SOURCES OF CALCIUM?
There are a lot of foods rich in calcium.
This is good news even for people who do not like dairy!
Best Dairy Sources of Calcium mg.
Yogurt, nonfat, plain (1 cup) 450
Yogurt, lowfat, plain (1 cup) 400
Yogurt, nonfat, fruit (1 cup) 300
Parmesan cheese (1 ounce) 336
Milk, lowfat (1 cup) 300
Romano cheese (1 ounce) 302
Cheddar cheese (1 ounce) 200
Cottage cheese (1 cup) 155
Best Non-Dairy Sources of Calcium mg.
Sardines (3 oz) 371
Orange juice, calcium-fortified (1 cup) 300
Sesame seeds (1 ounce) 280
Tofu (3 oz) 190
Salmon (3 oz, canned) 180
Collard greens (1/2 cup, chopped) 180
Rhubarb (1/2 cup) 174
Blackstrap molasses (1 tbsp.) 172
Amaranth flour (1/2 cup) 150
Spinach (1/2 cup, canned) 136
Figs (5) 135
Artichoke (1 med.) 135
Soybean nuts (1/4 cup) 116
Turnip greens (1/2 cup, chopped) 100
Cereal, calcium-fortified (1/2 cup) 100-200
Kale (1/2 cup, chopped) 90
Almond butter (2 tbsp.) 86
Beet greens (1/2 cup, boiled) 82
Almonds (1 ounce) 80
Bok Choy (Chinese cabbage) (1/2 cup) 79
Okra (1/2 cup) 77
Tempeh (1/2 cup) 77
Beans (1/2 cup, baked) 75
Papaya (1 medium) 73
Orange (1 medium) 50
Broccoli (1/2 cup, chopped) 47
