The Typical American diet relies on dairy products for over 70% of its calcium!
YES, WE CAN GET ENOUGH CALCIUM WITHOUT DAIRY PRODUCTS …
Approximate calcium content per 8 oz. (1 cup):
| Food Source | Mg. | Food Source | Mg. | |
| *Cow’s milk | 300 | Sea Vegetables | ||
| *Buffalo milk | 600 | Wakame, reconstructed | 3,500 | |
| *Goat milk | 320 | Kombu, reconstructed | 2,100 | |
| Nori, reconstructed | 1,200 | |||
| Collard greens | 300 | Agar-Agar, reconstructed | 1,000 | |
| Spinach | 275 | Dulse | 560 | |
| Turnip greens | 230 | Kelp | 560 | |
| Bok choy | 200 | |||
| Kale | 150 | Cooked Soybean | 450 | |
| Broccoli | 150 | Tofu | 400 | |
| Bean sprouts | 320 | |||
| Sesame seeds | 2,100 | Garbanzos | 150 | |
| Almonds | 750 | Black beans | 135 | |
| Chestnuts | 600 | |||
| Hazelnuts | 450 | Dried figs (10) | 270 | |
| Walnuts | 280 | Orange juice | 210 | |
| Hulled sunflower seeds | 260 | |||
| Salmon | 490 | |||
| Nut Butters | Sardines | 300 | ||
| (100 grams = 31/2 oz.) | ||||
| Sesame | 425 | Other Sources | ||
| Almond | 270 | Black strap molasses, 3tbsp. | 470 | |
| Hazelnut | 195 | Herbs | Vary | |
| Sunflower | 125 | Grains | Vary | |
| Peanut | 35 | Nut/Seed Milks | Vary |
SNACK IDEAS:
Fresh vegetables with bean, veggie and nut butter dips
Trail mix of nuts, seeds with raisins and other dried fruits
Smoothie with nut or seed milk with bananas, peaches and/or dried fruit
Herbal teas – yellow dock, dandelion, nettle, raspberry, valerian root, sage, etc
* these are dairy sources used here for comparison purposes
