Surprise! These Dairy-Free Foods Are Loaded With Calcium

Mom always told you to drink your milk, but what if dairy doesn’t agree with you? The average woman requires 1,000 milligrams of calcium a day, but you can still get the calcium you need for strong bones and to prevent osteoporosis without eating yogurt and cheese. Just be sure to make these non-dairy foods a part of your daily diet to assure your worried mother that you have your calcium intake covered.

1 cup orange juice fortified with calcium and vitamin D: 350 mgUnsweetened soy milk: 300 mg1 cup cooked collard greens: 266 mg1 cup cooked spinach: 245 mg4 ounces extra firm tofu: 215 mg1 cup unsweetened almond milk: 200 mg1 cup cooked turnip greens: 197 mg1 tablespoon blackstrap molasses: 172 mg1 cup cooked bok choy: 158 mgVanilla soy yogurt: 150 mg4 ounces tempeh: 109 mg1 cup cooked mustard greens: 104 mg1 cup raw kale: 90 mg1 cup cooked acorn squash: 90 mg1 cup cooked butternut squash: 84 mg1 tablespoon chia seeds: 80 mg2 tablespoons almond butter: 80 mg1 cup cooked broccoli: 62 mg1/2 cup garbanzo beans 60 mg1/2 cup kidney beans 60 mg1 navel orange: 60 mg4 dried figs: 60 mg20 raw almonds: 60 mg1/2 cup shelled edamame: 50 mg1 cup blackberries: 42 mg1/4 cup dried apricots: 40 mgImage Source: POPSUGAR Photography / Grace Hitchcock

Surprise! These Dairy-Free Foods Are Loaded With Calcium

Mom always told you to drink your milk| but what if dairy doesn’t agree with you? The average woman requires 1|000 milligrams of calcium a day| but you can still get the calcium you need for strong bones and to prevent osteoporosis without eating yogurt and cheese. Just be sure to make these non-dairy foods a part of your daily diet to assure your worried mother that you have your calcium intake covered.

1 cup orange juice fortified with calcium and vitamin D: 350 mgUnsweetened soy milk: 300 mg1 cup cooked collard greens: 266 mg1 cup cooked spinach: 245 mg4 ounces extra firm tofu: 215 mg1 cup unsweetened almond milk: 200 mg1 cup cooked turnip greens: 197 mg1 tablespoon blackstrap molasses: 172 mg1 cup cooked bok choy: 158 mgVanilla soy yogurt: 150 mg4 ounces tempeh: 109 mg1 cup cooked mustard greens: 104 mg1 cup raw kale: 90 mg1 cup cooked acorn squash: 90 mg1 cup cooked butternut squash: 84 mg1 tablespoon chia seeds: 80 mg2 tablespoons almond butter: 80 mg1 cup cooked broccoli: 62 mg1/2 cup garbanzo beans 60 mg1/2 cup kidney beans 60 mg1 navel orange: 60 mg4 dried figs: 60 mg20 raw almonds: 60 mg1/2 cup shelled edamame: 50 mg1 cup blackberries: 42 mg1/4 cup dried apricots: 40 mgImage Source: POPSUGAR Photography / Grace Hitchcock

Got Produce? Fruits and Veggies That Contain Calcium

Whether you’re vegan, lactose intolerant, or just need a nutrient boost, it’s good to know that milk isn’t the only source of calcium. Aside from nuts, fortified cereals, tofu, and orange juice, fruits and veggies help offer the 1,000 milligrams of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.

Food Calcium (mg)

1 cup apricots, dried 71.51 cup beet greens, cooked1641 cup fresh blackberries41.81/2 cup black soybeans801 cup broccoli, cooked62.41 bunch broccoli raab, cooked5161 cup collard greens, cooked2665 dates771/2 cup edamame48.85 figs671/2 cup great northern beans69.51 cup kale, cooked93.61 cup okra, cooked123.21 medium orange48.41 cup spinach, cooked2451 cup turnip greens, cooked197

Image Source: Flickr user sashafatcat

Got Produce? Fruits and Veggies That Contain Calcium

Whether you’re vegan| lactose intolerant| or just need a nutrient boost| it’s good to know that milk isn’t the only source of calcium. Aside from nuts| fortified cereals| tofu| and orange juice| fruits and veggies help offer the 1|000 milligrams of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.

Food Calcium (mg)

1 cup apricots| dried 71.51 cup beet greens| cooked1641 cup fresh blackberries41.81/2 cup black soybeans801 cup broccoli| cooked62.41 bunch broccoli raab| cooked5161 cup collard greens| cooked2665 dates771/2 cup edamame48.85 figs671/2 cup great northern beans69.51 cup kale| cooked93.61 cup okra| cooked123.21 medium orange48.41 cup spinach| cooked2451 cup turnip greens| cooked197

Image Source: Flickr user sashafatcat