Greener Pastures Natural Foods Co-op - Blog #Plant-basedGreener Pastures Natural Foods Co-op - Blog #Plant-basedhttps://www.greenerpasturescoop.com/blogs/tag/plant-basedWed, 05 Mar 2025 00:01:17 -0800http://zoho.com/sites/<![CDATA[25 Non-Dairy Sources of Calcium]]>https://www.greenerpasturescoop.com/blogs/post/25-Non-Dairy-Sources-of-CalciumCalcium not only helps build and maintain healthy bones, it is essential for muscle contraction, nerve function and producing life-saving hormones. Wh ]]>

Calcium not only helps build and maintain healthy bones, it is essential for muscle contraction, nerve function and producing life-saving hormones. While everyone knows that dairy foods like milk, yogurt and cheese are excellent sources of calcium, but there are several surprising non-dairy sources of calcium too. If you want to eat a more plant-based diet, try including more of these 25 non-dairy sources of calcium..

  1. White beans
  • 300 mg per cup
  1. Canned salmon
  • 212 mg per 3 oz. 
  1. Oranges, naval
  •  60 mg for a medium
  1. Sardines
  • 90 mg for 2 sardines
  1. Sesame Butter (roasted)
  • 128 mg per 2 Tbsp
  1. Almonds
  • 74 mg for 1 oz. (22 nuts)
  1. Dried figs
  • 31 mg per fig
  1. Sesame seeds
  • 88 mg for 1 Tbs
  1. Poppy seeds
  • 127 mg per Tbsp
  1. Chia seeds
  • 90 mg per Tbsp
  1. Celery seeds
  • 115 mg per Tbsp
  1. Bok choy
  • 74 mg for 1 cup
  1. Seaweed
  • 17 mg per 2 Tbsp
  1. Collard greens
  • 84 mg per cup
  1. Broccoli
  • Raw: 43 mg per cup
  1. Chinese Broccoli (Chinese kale)
  • 100 mg for 3 oz.
  1. Okra
  • Frozen, cooked & drained: 177 mg for 1 cup sliced
  1. Turnip greens
  • 210 mg per cup
  1. Blackstrap molasses
  • 150 mg per Tbsp
  1. Spinach
  • Cooked, 245 mg per 1 cup
  1. Kale
  • Raw: 90 mg per cup
  1. Edamame
  • Green, boiled: 261 mg per cup
  1. Soy yogurt
  • 300 mg for 1 cup (30% RDA for calcium)
  1. Firm tofu
  • Fortified with calcium sulfate: 3 oz. has 581 mg (58% of the RDA for calcium)

25. Fortified Orange juice
    375 mg for 6 oz

This article was written by Kathryn Whetstone, a dietetic intern with Appetite for Health.

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