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Non-Dairy Sources of Calcium

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 SourceMg.Food SourceMg.
*Cow’s milk300Sea Vegetables
*Buffalo milk600Wakame, reconstructed3,500
*Goat milk320Kombu, reconstructed2,100
Nori, reconstructed1,200
Collard greens300Agar-Agar, reconstructed1,000
Spinach275Dulse560
Turnip greens230Kelp560
Bok choy200
Kale150Cooked Soybean450
Broccoli150Tofu400
Bean sprouts320
Sesame seeds2,100Garbanzos150
Almonds750Black beans135
Chestnuts600
Hazelnuts450Dried figs (10)270
Walnuts280Orange juice210
Hulled sunflower seeds260
Salmon490
Nut ButtersSardines300
(100 grams = 31/2 oz.)
Sesame425Other Sources
Almond270Black strap molasses, 3tbsp.470
Hazelnut195HerbsVary
Sunflower125GrainsVary
Peanut35Nut/Seed MilksVary

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

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