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    Nonmilk Sources of Calcium

    Nonmilk Sources of Calcium

    Topic Overview

    Milk, yogurt, and cheese provide a lot of calcium. But there are other foods that have calcium, such as kale, broccoli, and Chinese cabbage. You can also get calcium by eating the soft bones of canned sardines and canned salmon. And calcium is sometimes added to tofu, soy and rice drinks, fruit juice, and cereal.

    The following nonmilk foods can provide calcium for people who don't include milk in their diets. 1

    Seeds and nuts

    Food, serving size

    Milligrams of calcium

    Almonds, 1 oz (about 24 nuts)

    75

    Sunflower seeds, 1/4 cup

    22

    Vegetables and greens

    Food, serving size

    Milligrams of calcium

    Broccoli, cooked, 1 cup

    62

    Kale, cooked, 1 cup

    94

    Chinese cabbage, cooked, 1 cup

    158

    Miscellaneous foods

    Food, serving size

    Milligrams of calcium

    Tofu (with added calcium), 1/4 block

    163

    Canned salmon with bones, 3 oz

    181

    Calcium-fortified orange juice, 1 cup (8 fl oz)

    349

    Calcium-fortified soy milk, 1 cup (8 fl oz)

    299

    Notice that some greens, notably spinach and Swiss chard, are not included in this list. Even though these foods have a lot of calcium, very little calcium from these foods is available to the body, because the foods contain binders that prevent the calcium from being absorbed.

    Some people who avoid dairy foods take supplements to be sure they are getting enough calcium and vitamin D.

    If you are concerned about your diet and calcium intake, talk to a registered dietitian.

    References

    Citations

    1. U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.

    Credits

    By Healthwise Staff
    Kathleen Romito, MD - Family Medicine
    Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
    Last Revised January 25, 2013

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