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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.
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