Tofu
Tofu that’s made with calcium sulfate has a whopping 861 milligrams of calcium per serving. That’s almost threefold more than the amount of calcium in a glass of milk. Calcium sulfate is used as a coagulant during the tofu-making process. Along the same lines, soy milk is fortified with calcium and may contain as much as a glass of cow’s milk. Read labels carefully to find out the exact amount.
Collard Greens
Would you believe a serving of collard greens is higher in calcium than a glass of milk? With 478 milligrams of calcium per serving, it’s a veggie you want on the dinner table. Collard greens are also loaded with antioxidants and natural cancer-fighting chemicals. Not to mention they’re a good source of fiber.
Sardines
This isn’t an option if you’re vegan, but if you eat seafood, you can’t go wrong eating a serving of sardines. A single 3-ounce serving of these salty, little fish has 325 milligrams of calcium, comparable to the amount in a glass of milk. Sardines are also a good source of heart-healthy omega-3 fatty acids, and they’re high in protein. To make them even healthier, buy ones packed in water, not oil.
Fortified Orange Juice
Orange juice isn’t naturally a good source of calcium, but it’s fortified with 250 milligrams of calcium per serving. When you sip orange juice, you’ll also get the benefits of vitamin C, an antioxidant vitamin that’s important for healthy collagen and a strong immune system. Make it your breakfast drink of choice if you don’t like milk.
Sesame Seeds
A single ounce of roasted sesame seeds has 280 milligrams of calcium. Enjoy this crunchy treat in the form of tahini, a condiment that’s popular in the Middle East. Sesame seeds are also a good source of iron, magnesium, zinc, thiamine, and fiber. Sprinkle them on salads, into soups, and add them to baked goods for additional calcium.
The Bottom Line?
If you can’t get your calcium from eating dairy products, there are still ways to keep your bones healthy and strong. Add these non-dairy sources of calcium to your diet.
References:
World’s Healthiest Foods website.
Diabetes Self-Management. May/June 2011. “Good Sources of Calcium”
Related Articles By Cathe:
Calcium Absorption: How Much Calcium Are You Actually Absorbing from the Food You Eat?
Is It Time to Ditch the Calcium Supplements?
Tips for Choosing a Non-Dairy Milk Alternative
5 Myths about Calcium – Debunked
Calcium and Vitamin D: Too Much of a Good Thing?
A few things that might be important to add:
Sardines, also canned salmon. The calcium is in the bones. EAT THE BONES….The calcium in soy / tofu is not as readily bioavailable as calcium caseinate which is the form found in dairy products. That means you will need much more than just one serving to achieve the same affect as that of the calcium in dairy. Tahini is extremely high in fat, I would not try to use it as a calcium source unless you need to GAIN wt.