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.)
| 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 nigari
, 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 |
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