How can I find non-dairy sources of calcium?

Most experts think you can target much of your daily calcium needs by choosing foods rich in calcium. Here’s a list of some familiar and perhaps new options:
  • Collard greens -- 178 mg calcium per half cup;
  • Okra -- one-half cup cooked has 90 mg;
  • Kale -- 1 cup raw has about 90 mg;
  • Dried figs -- 5 have about 68 mg;
  • Orange -- 1 medium has about 52 mg;
  • Blackberries -- 1 cup has about 42 mg.
Other foods rich in calcium include sardines, canned salmon, tofu, beans, nuts, seeds, and corn tortillas.

Continue Learning about Minerals

Calcium Where You Least Expect It
Calcium Where You Least Expect It
If you don't do dairy -- or dairy doesn't agree with you -- it's easy to get your calcium in pills. But you miss the extras that you get by eating foo...
Read More
What can happen if I consume too much sodium or phosphorus?
Dariush Mozaffarian, MDDariush Mozaffarian, MD
Having too much of one major mineral can result in a deficiency of another. Calcium binds with exces...
More Answers
Why should pregnant women and young children limit mercury consumption?
Grant Cooper, MDGrant Cooper, MD
Because fetuses and young children are particularly vulnerable to the effects of mercury, it is part...
More Answers
Selenium Keeps You Young
Selenium Keeps You Young

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.