15 Non Dairy Sources of Calcium that Will Surprise You

Contrary to popular belief, you don't need to drink milk or eat cheese and yogurt to get your calcium. For some people, the choice to avoid dairy is medical.

How Much Calcium Do We Need?

Current calcium recommendation by age:

Infant 0-6 mos – 200mg/d; 6-12 mos – 260mg/d.
Children 1-3 yo - 700mg/d; 4-8yo – 1,000mg/d; 9-18yo 1,300mg/d.
Adult 19-50yo – 1,000mg/d; more if female older than 50 and male older than 70.

One cup of cow’s milk has about 296 mg. Below is a list of 15 non dairy sources of calcium that comes close to the calcium content of cow’s milk:

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

Blackstrap Molasses
One tablespoon has about 137 mg.

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

Broccoli
Two cups of boiled broccoli have 124 mg.

Celery
Two cups of raw celery have 81 mg.

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

Flax Seeds
Two tablespoons of flax seeds have 52 mg.

Kale
One cup of boiled kale has 94 mg.

Kelp
One cup of raw kelp has 136 mg.

Oranges
One medium orange has 52 mg.

Papaya
One medium papaya has 73 mg.

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

Spinach
A cup of boiled spinach has 245 mg.

Swiss Chard
One cup of boiled chard has 102 mg.

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

The goal is to eat a healthy diet with a variety of dark green leafy veggies, various types of fruit, nuts, and seeds. You’ll not only benefit from the calcium, but the rich sources of antioxidants in these foods.