What are good non-dairy sources of calcium?
Boning up on good plant-based sources of calcium might be easier
than you think, says Becky Gorham, a registered dietitian with the
USDA/ARS Children's Nutrition Research Center at Baylor College
of Medicine in Houston. Compare the following foods to the
300 milligrams of calcium found in milk:
Non-Dairy Sources of Calcium
|
Calcium (mg)
|
Calories
|
|
1/2 c. Tofu*
|
200-434
|
90-100
|
|
1 c. Collard greens
|
357
|
60
|
|
3 oz. Sardines with bones
|
350
|
190
|
|
1 c. Fortified orange juice**
|
300
|
109
|
|
1 c. Fortified soy milk**
|
300
|
80
|
|
3 oz. Canned salmon with bones
|
200
|
130
|
|
1 T. Blackstrap molasses
|
172
|
50
|
|
1 c. Turnip or beet greens
|
165-200
|
30-40
|
|
1 c. Rutabagas, mashed
|
115
|
95
|
|
1 c. Soybeans, cooked
|
175
|
300
|
|
1 c. White beans, cooked
|
130
|
250
|
|
2 T. Tahini (sesame paste)
|
120
|
170
|
|
1 c. Broccoli, cooked
|
90
|
50
|
*set with calcium sulfate
**fortified products with a DV of 30 percent contain 300 milligrams
of calcium.
Source: USDA Nutrient Database for Standard Reference
Consumer
News-- Facts and Answers
|
|
