Moo-ve Over Milk: Non-Dairy Sources of Calcium

calcium foods

How much calcium do you consume? The recommended daily allowance for adult women 19-50 years old is 1,000mg/day, including pregnant women. If you consume dairy, 2-3 servings per day should meet your needs. But, what if you don’t consume dairy?

calcium garden

Did you know that salmon, sardines and sesame seeds all contain calcium? Checkout the calcium content chart below.

Food Serving Calcium (mg)
Tofu ½ cup 434
Sesame Seeds ¼ cup 351
Sardines, canned with bones 3 ounces 325
Almond milk, rice milk, soy milk, fortified 8 ounces 300
Edamame (cooked) 1 cup 261
Spinach (cooked) 1 cup 245
Salmon, canned with bones 3 ounces 180
Oatmeal, fortified 1 packet 140
Almonds ¼ cup 92
Sesame Seeds 1 tablespoon 88
White Beans (cooked) ½ cup 81
Bok choy (cooked) ½ cup 79
Tahini 1 tablespoon 64
Kale (cooked) ½ cup 47

The thing to remember is that nutrients are not isolated in their actions, they do not work alone in our body to perform the necessary functions to help us thrive. Calcium for example, needs vitamin D for proper absorption and use. Vitamin D is a common deficiency in Alaska due to limited sun exposure and diet. Foods considered rich in Vitamin D include tuna, salmon, beef liver, cheese, egg yolks, and foods fortified with vitamin D like orange juice and cereals,. Consuming a diet of real foods with a focus on variety, will often provide what we need to maximize the nutrients we consume.

A Day in the Life of Calcium Rich, Dairy-Free Food!

Breakfast: Overnight Oats made with oatmeal, almond milk, almonds and berries.

overnight oats

Lunch: White Bean, Kale and Butternut Squash Soup is one of my favorites! This dish comes together in just under 30 minutes. I like to make a pot of this (or any kind of soup) on the weekend to use as a lunch option throughout the week.

calcium kale, white bean soup

Dinner: Nori Wrapped Wasabi Salmon (or Tofu)  is a spicy, savory present to yourself. This dish works well with both salmon and tofu, serve with a side of bok choy.

calcium nori wrapped salmon

Salads: Dress those vibrant veggies with a little Goddess Dressing made with tahini.

calcium goddess dressing

Snacks: Try a little steamed edamame with tamari, almonds, white bean dip or salmon patties.

In Health,

Sherrill Collins, MS, RD, LD


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