Oct 292012
 

Non-Dairy Sources of Calcium

The Typical American diet relies on dairy products for over 70% of its calcium!

YES, WE CAN GET ENOUGH CALCIUM WITHOUT DAIRY PRODUCTS …

Approximate calcium content per 8 oz. (1 cup):

Food Source

Mg.

Food Source

Mg.
*Cow’s milk 300

Sea Vegetables

*Buffalo milk 600 Wakame, reconstructed 3,500
*Goat milk 320 Kombu, reconstructed 2,100
Nori, reconstructed 1,200
Collard greens 300 Agar-Agar, reconstructed 1,000
Spinach 275 Dulse 560
Turnip greens 230 Kelp 560
Bok choy 200
Kale 150 Cooked Soybean 450
Broccoli 150 Tofu 400
Bean sprouts 320
Sesame seeds 2,100 Garbanzos 150
Almonds 750 Black beans 135
Chestnuts 600
Hazelnuts 450 Dried figs (10) 270
Walnuts 280 Orange juice 210
Hulled sunflower seeds 260
Salmon 490

Nut Butters

Sardines 300
(100 grams = 31/2 oz.)
Sesame 425

Other Sources

Almond 270 Black strap molasses, 3tbsp. 470
Hazelnut 195 Herbs Vary
Sunflower 125 Grains Vary
Peanut 35 Nut/Seed Milks Vary

 

SNACK IDEAS:

Fresh vegetables with bean, veggie and nut butter dips

Trail mix of nuts, seeds with raisins and other dried fruits

Smoothie with nut or seed milk with bananas, peaches and/or dried fruit

Herbal teas – yellow dock, dandelion, nettle, raspberry, valerian root, sage, etc

 

 

 

* these are dairy sources used here for comparison purposes

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