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Where can I get calcium in my diet other than dairy products?

May 27, 2014

Billy Pratt
FT Avon

"Good non-dairy sources of calcium include leafy greens, almonds, oranges and fish bones (the kind that get softened when prepared such as salmon or even sardines).  You can also look for calcium-fortified foods which are usually clearly marked on the package or bottle itself."

Kelly Blackwin
FT Santa Monica

"Tofu.  A half cup of this protein-packed soy product adds up to a super-high 258 mg of calcium. That's about the same as a cup of yogurt."

Gwen Beckcom
FT Mission Hills

"You can get calcium in foods other than dairy products by eating leafy greens, seafood, legumes, and fruit. So sail down the grocery aisle and stock up on white beans, kale, broccoli, almonds, flaxseeds, canned salmon (with bones), sardines, dried figs, bok choy, blackstrap molasses, black-eyed peas, oranges, turnip greens, sesame seeds and seaweed, to name a few.

"You can also look for foods and drinks that are fortified with the mineral. Some foods fortified with calcium are orange juice, oatmeal and soy milk or almond milk.

"Dried herbs are not only packed with flavor, they're surprisingly calcium-dense, too. Ground thyme, ground oregano or ground basil are high in calcium. Although you won't be eating these by the bucketful, sprinkling them on salads, cooked vegetables, or other dishes will certainly help you get to your 1,000 mg target. Just remember to pair non-dairy sources of calcium with vitamin D as the body needs vitamin D to help absorb calcium!"

Sue Teoli
FT New Canaan

"I drink a lot of almond milk.  Almonds are one of the most nutritious of all nuts. According to the USDA one cup of whole almonds contains approximately 378 mg of calcium. Compare that to the 276 mg of calcium in the same measure of whole milk, and we see a startling difference."

Dr. Janet Brill
FT Nutritionist

"Here are some top sources of calcium from non-dairy food sources:

Soy Milk, Calcium Fortified (1 cup) - 368 mg
Collard Greens, Cooked (1 cup) - 357 mg
Sardines, Canned with Bones (3.75 oz) - 351 mg
Edamame (1 cup) - 261 mg
Tofu (1/2 cup) - 253 mg
Salmon, Canned with Bones (3 oz.) - 188 mg
Bok Choy, Steamed (1 cup) - 158 mg"


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