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Healthy Lifestyle Tips | Non-Dairy Sources of Calcium

Non-Dairy Sources of Calcium

Want to know some simple ways to maximize your calcium uptake and utilization?

  • Eat fresh foods.
  • Add some vinegar or lemon juice to water when cooking bones or beans.
  • Sunshine or vitamin D supplements are helpful.
  • Exercise builds bones.

Calcium content

Vegetables - per 1 cup serving

Bok choy, cooked

330 mg

Bean sprouts

320 mg

Spinach, cooked

250 mg

Collard greens, cooked

260 mg

Mustard greens, cooked

450 mg

Turnip greens, cooked

450 mg

Amaranth leaves, cooked 276 mg

Nuts - per 1/4 cup serving

Almonds

165 mg

Chestnuts

150 mg

Filberts

113 mg

Walnuts

70 mg


Nut butters - per 2 T. serving

Almond butter

86 mg


Seeds & Seed butters - per 2 T. serving

Sesame seeds 110 mg
Sunflower seeds 33 mg

Sesame butter

42 mg

Sunflower seed butter 39 mg

Fish - per 3 oz. serving

Raw oysters

76 mg

Shrimp

33 mg

Salmon with bones

181 mg

Mackerel, canned with bones

680 mg

Sardines, canned with bones

1000 mg


Beans - per 1 cup serving

Garbanzo beans, cooked

340 mg

Soybeans, cooked

450 mg

Tofu, firm

400 mg


Misc.

Blackstrap molasses
(1 tbsp.)

130 mg

Carob flour (2 oz.)

110 mg

Dried figs (3 oz.)

100 mg

Dried apricots (3 oz.)

80 mg


Recommended Daily Allowances (RDAs)

Children 1-3 years

500 mg/day

Children 4-8 years

800 mg/day

Pregnant and lactating <18 years

1300 mg/day

Males and females 9-18 years

1300 mg/day

Males and females 19-50 years

1000 mg/day

Pregnant and lactating >18 years

1000 mg/day

Males and females >50

1200 mg/day


Source: Bastyr Center for Natural Health, Nutrition department

Learn more about the nutrition services provided by Bastyr Center for Natural Health, or schedule your appointment today.

Healthy Lifestyle Tips

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