Pediatric Nutrition

Non-Dairy Sources of Calcium

Milk and dairy products are great sources of many different nutrients, including calcium. Sometimes kids can't or won't eat enough dairy foods to get the calcium they need. Below are some alternate food sources of calcium. Ask your child's doctor or dietitian how much calcium your child needs each day.

Food Amount Calcium (mg)
Beans - canned 1/2 cup 50-70
Beans, white - canned 1/2 cup 95
Eggs 2 50
Egg substitute 1/2 cup 180
Hummus 1/2 cup 60
Salmon, w/ bones - canned 3 oz. 200
Sardines, w/ bones - canned 4 oz. 350
Soybeans, green - boiled 1/2 cup 180
Soybeans, mature - boiled 1/2 cup 90
Soybean nuts, dry roasted 1/2 cup 230
Tahini (sesame butter) 2 Tbs 180
Tempeh 1/2 cup 75
Tofu, firm, w/calcium sulfate 1/2 cup 260
Gingerbread 2 1/2 oz. 50
Pita bread, enriched white 6 1/2 inch 50
Tortilla, corn 6 inch 45
Tortilla, flour 10 inch 90
Figs - dried or fresh 5 135
Orange - medium 1 65
Rhubarb - frozen, cooked 1/2 cup 175
Beans, baked 1/2 cup 60
Beet greens - cooked 1/2 cup 80
Bok choy - cooked 1/2 cup 80
Collard greens - cooked 1/2 cup 175
Kale - cooked 1/2 cup 90
Okra - cooked 1/2 cup 50
Spinach - cooked 1/2 cup 140
Swiss chard - cooked 1/2 cup 50
Turnip greens, cooked 1/2 cup 100
Almonds, dry roasted 22 80
Molasses, blackstrap 1 Tbs 170
Sesame seeds - roasted 1 oz. 280