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15 Non Dairy Foods High in Calcium

Last updated on April 23, 2008

Swiss ChardContrary to popular belief, you don’t need to drink your milk in order to get your calcium.

The government recommendation for adults ages 19-50 is 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of reasons you might not to drink milk, from personal preference to medical reasons.

Here are 15 foods high in calcium that don’t come from a cow:

Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.

A cup of boiled spinach has 245 mg.

Collard Greens
A cup of boiled collard greens has 266 mg.

Blackstrap Molasses
One tablespoon has about 137 mg.

One cup of raw kelp has 136 mg.

Two tablespoons of raw tahini (sesame seed butter) have 126 mg.

Two cups of boiled broccoli have 124 mg.

Swiss Chard
One cup of boiled chard has 102 mg.

One cup of boiled kale has 94 mg.

Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.

Two cups of raw celery have 81 mg.

One ounce of almonds (23 nuts) has 75 mg.

One medium papaya has 73 mg.

Flax Seeds
Two tablespoons of flax seeds have 52 mg.

One medium orange has 52 mg.

As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you’ll get so many other health benefits from these foods as well.

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1 Comment on "15 Non Dairy Foods High in Calcium"

2 years 8 months ago

2 tablespoons of Chia Seeds provide a solid 20% of your daily calcium needs. Just sprinkle and stir into 8 oz. of water and you’ve killed two birds with one stone. Not to mention all the other benefits of Chia Seeds.