Non-Dairy Food Sources of Calcium

Non-Dairy Food Sources of Calcium (ca) ranked by milligrams of this mineral per standard amount; also calories in the standard amount. The bioavailability may vary. (The AI for adults is 1,000 mg/day.)a

Food, Standard Amount

Calcium (mg)

Calories

Fortified ready-to-eat cereals (various), 1 oz

236-1043

88-106

Soy beverage, ca fortified, 1 cup

368

98

Sardines, Atlantic, in oil, drained, 3 oz

325

177

Tofu, firm, prepared with nigarib , ½ cup

253

88

Pink salmon, canned, with bone, 3 oz

181

118

Collards, cooked from frozen, ½ cup

178

31

Molasses, blackstrap, 1 Tbsp

172

47

Spinach, cooked from frozen, ½ cup

146

30

Soybeans, green, cooked, ½ cup

130

127

Turnip greens, cooked from frozen, ½ cup

124

24

Ocean perch, Atlantic, cooked, 3 oz

116

103

Oatmeal, plain and flavored, instant, fortified, 1 packet prepared

99-110

97-157

Cowpeas, cooked, ½ cup

106

80

White beans, canned, ½ cup

96

153

Kale, cooked from frozen, ½ cup

90

  20

Okra, cooked from frozen, ½ cup

88

  26

Soybeans, mature, cooked, ½ cup

88

  149

Blue crab, canned, 3 oz

86

84

Beet greens, cooked from fresh, ½ cup

82

19

Pak-choi, Chinese cabbage, cooked from fresh, ½ cup

79

  10

Clams, canned, 3 oz

78

126

Dandelion greens, cooked from fresh, ½ cup

74

  17

Rainbow trout, farmed, cooked, 3 oz

73

144

a Both content and bioavailability should be considered when selecting dietary sources. Some plant foods contain a well absorbed form of this mineral, but the large quantity of plant foods that would be needed to provide as much of it as is contained in a glass of milk may be unachievable for many. Many other fortified foods are available, but the percentage of this mineral that can be absorbed is unavailable for many of them.

b Calcium sulfate and magnesium chloride.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.


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