Non-Dairy Calcium Foods

Do I have to drink 3 glasses of milk to get my recommended calcium each day?

This is a question I hear a lot. Fortunately, for those who have a lactose allergy or intolerance, who are Vegan, or for those who just do not like the taste of milk, the answer is no. There are many non-dairy foods that contain calcium, either naturally or through fortification. For your convenience, I've included some of these in the chart below, along with the amounts of calcium in dairy products for comparison.

Food Group	Calcium Foods	Amount per Serving
Dairy	Milk Cheese Yogurt	1 cup contains 300 mg 1 oz contains 138-337 mg 1 cup contains 300 mg
Fruit	Oranges Dried apricots Fortified orange juice	1 orange contains 55 mg ½ cup contains 35 mg 1 cup contains 300 mg
Vegetables	Broccoli Spinach Kale	1 cup contains 95 mg 1 cup contains 220 mg 1 cup contains 180 mg
Meat/Beans	Tofu Trout Sardines Sesame seeds Almonds Black beans Navy beans	½ cup contains 130 mg 3 oz contains 75 mg 4 contains 242 mg 1 Tbsp contains 88 mg ½ oz contains 37 mg ½ cup contains 23 mg ½ cup contains 62 mg

Calcium plays an important role in the body; it makes up your bones, tissues, and teeth. Calcium is involved in blood clotting and in transmitting nerve impulses. Calcium is important. It is recommended that adults get 800-1200 mg daily and children get 800 mg daily.

Note: Vitamin D helps absorb calcium. Foods with vitamin D are dairy products, such as fortified milk and cheese, fatty fish, such as salmon and tuna, and fortified breakfast cereals. We can also make our own Vitamin D by getting out in the sun!