Non-Dairy Sources of Calcium
how they can get calcium if they are not consuming dairy.
There are many foods that offer calcium!
There are MANY great sources outside of dairy. For maximum absorption of calcium, it is best to eat these foods along with a source of vitamin D, or a vitamin D supplement. Leafy greens are excellent sources of Calcium.- Collard greens have 357 mg per cup
- Turnip greens 249 mg per cup
- Cooked kale has 179 mg per cup
- Bok choy has 157 per cup
- Mustard greens have 158 mg per cup
- 1 cup of broccoli has 94 mg
- Spinach is also high in calcium, but it is a high oxalate food, which can interfere with the absorption of calcium.
Almonds contain about 70 mg of calcium per 1 ounce serving. Almond butter has about 86 mg per 2 tbsp, so swap it out for peanut butter for an extra boost of calcium. Almond Milk is another alternative.
