Non-Dairy Food Sources of Calcium
Non-Dairy Food Sources of Calcium ranked by milligrams of calcium 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, calcium 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 calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium 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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