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What are the Best Dairy and Non-Dairy Sources of Calcium?
| Best Dairy Sources | mg. | Best Non-Dairy Sources | mg. |
|---|---|---|---|
|
Yogurt nonfat, plain (1 cup) |
450 | Sardines (3 oz) | 371 |
|
Yogurt, lowfat, plain (1 cup) |
400 | Orange juice, calcium-fortified (1 cup) | 300 |
|
Yogurt, nonfat, fruit (1 cup) |
300 | Sesame seeds (1 ounce) | 280 |
|
Parmesan cheese (1 ounce) |
336 | Tofu (3 oz) | 190 |
|
Milk, lowfat (1 cup) |
300 | Salmon (3 oz, canned) | 180 |
|
Romano cheese (1 ounce) |
302 | Collards (1/2 cup, chopped) | 180 |
|
Cheddar cheese (1 ounce) |
200 | Rhubarb (1/2 cup) | 174 |
|
Cottage cheese (1 cup) |
155 | Blackstrap molasses (1 tbsp.) | 172 |
| Amaranth flour (1/2 cup) | 150 | ||
| Spinach (1/2 cup, canned) | 136 | ||
| Figs (5) | 135 | ||
| Artichoke (1 med.) | 135 | ||
| Soybean nuts (1/4 cup) | 116 | ||
| Turnip greens (1/2 cup, chopped) | 100 | ||
| Cereal, calcium-fortified (1/2 cup) | 100-200 | ||
| Kale (1/2 cup, chopped) | 90 | ||
| Almond butter (2 tbsp.) | 86 | ||
| Beet greens (1/2 cup, boiled) | 82 | ||
| Almonds (1 ounce) | 80 | ||
| Bok Choy (Chinese cabbage) (1/2 cup) | 79 | ||
| Okra (1/2 cup) | 77 | ||
| Tempeh (1/2 cup) | 77 | ||
| Beans (1/2 cup, baked) | 75 | ||
| Papaya (1 medium) | 73 | ||
| Orange (1 medium) | 50 | ||
| Broccoli (1/2 cup, chopped) | 47 |
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