Non-Dairy Calcium Foods

To make it easy for those who want to avoid dairy products but still need calcium, I’ve compiled a list of such foods here. You’ll notice they are strong in fish, especially sardines, and deep greens, such as collards, spinach and kale.


Food, and serving sizeCalcium (in mg per serving)Calories
Food, and serving sizeCalcium (in mg per serving)Calories
Fortified ready-to-eat cereals (various), 1 oz236-1043 88-106
Soy beverage, calcium fortified, 1 cup36898
Sardines, in oil, drained, 3 oz325177
Tofu, firm, cup25388
Pink salmon, canned, with bone, 3 oz181118
Collards, cooked from frozen, cup17831
Molasses, blackstrap, 1 Tbsp17247
Spinach, cooked from frozen, cup14630
Soybeans, green, cooked, cup130127
Turnip greens, cooked from frozen, cup12424
Ocean perch, Atlantic, cooked, 3 oz116103
Oatmeal, plain and flavored, instant, fortified, 1 packet prepared99-11097-157
Black eyed peas (cowpeas), cooked, cup10680
White beans, canned, cup96153
Kale, cooked from frozen, cup9020
Okra, cooked from frozen, cup8826
Soybeans, mature, cooked, cup88149
Blue crab, canned, 3 oz8684
Beet greens, cooked from fresh, cup8219
Bok-choi, Chinese cabbage, cooked from fresh, cup7910
Clams, canned, 3 oz78126
Dandelion greens, cooked from fresh, cup7417
Rainbow trout, farmed, cooked, 3 oz73144

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