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 |