Foods High In Calcium For Non Dairy Eaters

non dairy sources of calciumDespite commonly held assumptions, we don’t have to eat dairy in order to have healthy bones. We can get adequate calcium from many other food sources. So I’ve put together a list of foods high in calcium.

For each food source I’ve included an amount that will provide roughly 300mg of calcium. The recommended daily intake for adults between 19-50 is approximately 1000mg.

I’ll be sharing some calcium rich recipes soon so make sure you join my newsletter here to stay informed about those.

As a comparison, if you were eating dairy to obtain 300mg of calcium your intake of dairy would be, 1 cup milk, eat 3/4 cup yoghurt, 1.5 cups cottage cheese, and eat 1.5oz / 45gms of firm cheese. So to eat your equivalent 1000mg per day you would have to drink 2 cups milk, eat 3/4 cup yoghurt and eat a bit of cheese too. I know I’d be on dairy overload if I had to eat all that!

Of course you’d also be including other foods as well so you probably wouldn’t have to go to that extent but it makes a good example. So let’s take a look at other foods high in calcium and ways we can incorporate them into our daily routine.

Foods High In Calcium

Each dose contains approximately 300mg which is almost 1/3 of your daily dose.

Tinned salmon with bones 1/2 – 7.5oz / 200g can

Tinned sardines with bones 1 can – 100g / 3.5oz

Mackarel 1 can – 120g/ 4.2oz / 3/4 cup

Herring 2 fillets – 184g / 6.5oz

Almonds 1/3 cup

Hazelnuts 1/2 cup

Dried figs 6

Sesame seeds 2/3 cup

Chia seeds 1/2 cup

Seaweeds like nori, wakame, kombu 1/2 cup

Flaxseeds 1 cup

Kale 1.5 cups

Collards 1 cup

Bok choy 2 cups

Mustard greens 1 cup

Brazil nuts 1.5 cups

Almond butter or tahini 3 tablespoons

Almond or rice milk 1 cup

Brocolli 2 cups

All beans range from 1-2 cups

The foods in this list are not the only foods that contain calcium, there are many other foods that contain calcium too but the foods above have the highest amounts.

foods high in calcium - salmon

How To Include Calcium Rich Foods Everyday

So let’s look at how we can get our daily required amount of calcium using these foods on a daily basis.

Tinned fish is something we can try to incorporate every second or third day. Fish cakes, fish salads, and I’ll include a couple of recipes soon too.

Day 1: If we had a salmon salad with kale and greens for lunch we’d get approximately 900gms of calcium. Add a small handful of nuts to that and we’d meet our daily requirement.

Day 2: We could make some nut balls with figs, tahini, and sesame seeds, that might be about 400-500mg. Then we could eat a dinner with chicken, a cup of brocolli, and a tahini sauce and we’d be meeting our daily requirement.

Day 3: Include some greens in a breakfast scramble. Eat an apple coated in 3 tablespoons of almond butter for a snack. Some nori rolls for lunch with extra greens included inside and maybe some fish?? I’ll experiment with a recipe and let you know how that goes.

A few more ideas on incorporating these foods:

  • eat a small handful of nuts daily
  • add chia or flaxseeds to a smoothie with almond milk
  • add different seaweeds to soups and stir frys
  • include greens at every meal
  • make a flax and chia seed cereal with figs and tahini – Mmm…another recipe I’ll be sharing soon.

I hope that gives you some insight into adding more calcium rich foods into your diet.

Your health is your wealth,

Jedha :)

P.S. Make sure you join my newsletter because I’ll be sharing some calcium rich recipes very soon.

Jedha-D-circle-smallHi I'm Jedha, resident nutritionist (MNutr.BSSc.). My motto is: “YOUR HEALTH IS YOUR WEALTH” because there is nothing in this world that makes us more wealthy than having good health. I truly believe that good food is the key to a happy, healthy life and I'm on a mission to inspire you to get back inside your kitchen, eat real food, and as a result, improve your health dramatically. Trust me, there is great power in the food we eat! So here you'll find easy and practical info to help you eat well, and feel your best everyday. I look forward to getting to know you :)

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