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