Clinical ResourcesPatient Content LibraryPatient Content Library 2020Top non-dairy sources of calcium
Clinical Resources

Top non-dairy sources of calcium

CAPTION: July 2020

Calcium is a vital mineral, however many adults do not reach the recommended daily intake of 1000mg per day. Most people know that dairy is a good source of calcium, however there are many other foods that can boost your daily intake. Here are the top non-dairy sources of calcium. For reference, full cream milk contains around 236mg of calcium per serve [1 glass]

  • Canned sardines top the list, containing about 240mg of calcium per 60g serve (1 small tin)
  • Seaweeds are nutritional powerhouses, with some varieties containing up to up to 150mg of calcium per serve
  • Tofu is a great source of calcium for vegetarians and vegans, with 126mg per serve
  • Leafy greens are a surprisingly good source of calcium. Broccoli contains 112mg of calcium per serve, while cress has 188mg
  • Legumes contain up to 132mg of calcium per 200g serve, which is about 1 cup of cooked beans
  • Dried fruits are a valuable source of calcium, with dried figs containing 96mg per serve, while currants have around 72mg per serve
  • Almonds are a good addition for a calcium boost, with around 75mg per serve