Calcium

14 non-dairy foods that are high in calcium
Published September 20, 2014


Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day-that's a little more than three 8-ounce glasses of milk-but what if you're vegan, lactose intolerant, or just don't like the taste of dairy products?

Here's a little-known fact: there are lots of non-dairy foods with calcium. Here are 14 of them. Collard greens Calcium content: 268 milligrams per 1 'cup' cooked Plus: In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age. Though collard greens are traditionally cooked with butter and fattening meats like bacon, they also taste great sauteed with olive oil and garlic.


Broccoli Calcium content: 86 milligrams in 2 'cup's raw Plus: Believe it or not, in addition to calcium this cruciferous veggie contains nearly twice the vitamin C of an orange. Research also shows that diets high in cruciferous vegetables like broccoli may be linked to a lower risk of certain types of cancer, including colon and bladder cancer. Broccoli rabe Calcium content: 100 milligrams in one 2/3-'cup' serving Plus: Broccoli rabe (pronounced "rob") is the slightly more bitter cousin to broccoli. It provides more than half your daily value of immune-boosting vitamin C and about 3 grams of belly-filling protein. It's also a great source of vitamin A.

Kale Calcium content: 101 milligrams in 1 'cup' raw, chopped Plus: This superfood has it all: it racks up just 30 calories per serving, provides a day's worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving. It also provides a hefty dose of vitamin K, a nutrient that helps your blood clot. Without it, you wouldn't stop bleeding when you cut or bruise yourself.

Edamame Calcium content: 98 milligrams in 1 'cup' cooked Plus: Edamame has been eaten in China and Japan for thousands of years, and it's no wonder: it's a nutritional powerhouse. Edamame-which are immature soybeans in the pod-is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids. You also get 8 grams of fiber per serving.

Bok Choy Calcium content: 74 milligrams per 1 'cup' shredded Plus: A 'cup' of bok choy-also known as Chinese cabbage-sets you back just 9 calories. It's also a great source of vitamin A, vitamin C, and potassium. Bok choy cooks fast, making it perfect for stir-fries, and is available year-round.

Figs Calcium content: 121 milligrams per 1/2 'cup' dried Plus: Bite into a dried fig, and you'll think you're indulging in a super-sweet and sticky dessert, when in fact you're chowing down on a fiber- and potassium-packed fruit. Figs also supply you with magnesium, a nutrient the body uses in more than 300 biomechanical reactions, such as maintaining muscle function, keeping your heart rhythm steady, and strengthening your bones.

Oranges Calcium content: 74 milligrams in one large orange and 27 milligrams in a 'cup' of orange juice Plus: You know oranges for their immune-boosting vitamin C content, but they're also low in calories and brimming with antioxidants.

Sardines Calcium content: 351 milligrams in one 3.75-ounce can Plus: Don't be scared of sardines-these salty little fish add tons of umami flavor to salads and pastas. And they serve up even more than just calcium: they're an amazing source of vitamin B-12, which is a key nutrient for brain and nervous system health. Sardines also contain vitamin D, which is essential for bone health and notoriously difficult to get through food.

Canned Salmon Calcium content: 232 milligrams in half a can Plus: If you can't find environmentally friendly farmed salmon or simply can't afford wild-caught salmon (which can cost twice as much), try canned salmon. Half a can provides 44% your daily calcium needs, as well as a whopping 38 grams of belly-flattening protein.

White Beans Calcium content: 63 milligrams in 1/2 'cup' cooked Plus: These meaty little guys are rich in fiber, protein, and iron, and they're also one of the best nutritional sources of potassium. Additionally, they contain resistant starch, a healthy carb that boost metabolism.

Okra Calcium content: 82 milligrams in 1 'cup' Plus: Okra contains constipation-fighting insoluble fiber, as well as vitamin B6 and folate. And don't write off this veggie if you've only ever had a boiled, slimy version; oven-roasting, sautéing, or grilling bring out the best flavor.

Tofu Calcium content: 434 milligrams per half 'cup' Plus: You know tofu as a vegetarian source of protein. Turns out it's also a great source of calcium. Tofu is incredibly versatile-it takes on the flavor of whatever else you're cooking with it.

Almonds Calcium content: 75 milligrams per ounce (about 23 whole almonds) Plus: Almonds, which are among the best nuts for your health, contain about 12% of your necessary daily protein, and are rich in vitamin E and potassium. And although they are fattening, it's the good kind of fat that helps lower your bad cholesterol levels as long as you enjoy them in moderation. This article originally appeared on Health.com.