Non-Dairy Sources Of Calcium

  • Carrot juice, fresh
  • Fish, canned salmon eaten with bones
  • Fish, canned sardines or mackerel eaten with bones
  • Molasses, black strap
  • Molasses, unsulphured
  • Sesame butter (unhulled sesame seeds)
  • Sesame butter/ tahini from hulled or decorticated seeds
  • Vegetarian support nutritional yeast, variable, check nutrition information

Dark Green Leafy Vegetables

Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bio-available calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium

  • cooked turnip greens
  • cooked bok choy
  • cooked collards
  • cooked spinach
  • cooked kale
  • parsley
  • cooked mustard greens
  • dandelion greens
  • romaine lettuce
  • head lettuce
  • Sprouts
  • mung
  • alfalfa
  • Sea Vegetables (seaweed)(dried powdered form)
  • nori kombu wakame agar-agar
  • Beans and Peas (cooked, ready to eat)
  • navy beans
  • pinto beans
  • garbanzo beans
  • lima, black beans
  • lentils
  • split peas
  • Grains
  • tapioca (dried)
  • brown rice, cooked
  • quinoa, cooked
  • corn meal, whole grain
  • rye flour, dark
  • oats
  • tortillas, corn, calcium fortified (2)
  • tortillas, flour or unfortified (2)
  • whole wheat flour
  • Seafood
  • raw oysters
  • shrimp
  • salmon with bones
  • mackerel with bones
  • sardines with bones
  • Seeds
  • almonds
  • hazelnuts (filbert)
  • walnuts
  • sesame seeds (whole, unhulled)
  • sunflower seeds
  • The following herbs contain variable amounts of calcium:
  • borage, lamb’s quarter, wild lettuce, nettles, burdock, yellow dock