Calcium Sources (Non-Dairy)

Eat a variety of vegetables, fruit, legumes and grains everyday! Healthful Calcium Sources  Source  Calcium Content in Milligrams Black turtle beans (1 cup, boiled) 102 Broccoli (1 cup, boiled from frozen) 94 Brussels sprouts (1 cup, boiled) 56 Butternut squash (1 cup, boiled) 84 Celery (1 cup, boiled) 63 Chickpeas (1 cup, canned) 80 Collards (1 cup, boiled) 226 Whole Grain English muffin 99 Figs, dried (10 medium) 270 Great northern beans (1 cup, boiled) 120 Green beans (1 cup, boiled) 58 Kale (1 cup, boiled) 94 Kidney beans (1 cup, boiled) 50 Lentils (1 cup, boiled) 38 Lima beans (1 cup, boiled) 54 Mustard greens (1 cup, boiled) 104 Navel orange (1 medium) 56 Navy beans (1 cup, boiled) 127 Nondairy milk (1 cup, fortified soy or rice) 300 Oatmeal (1 cup, prepared) 215 Onions (1 cup, boiled) 46 Orange juice, calcium-fortified (1 cup) 350 Pinto beans (1 cup, boiled) 82 Raisins (1/2 cup) 40 Soybeans (1 cup, boiled) 175 Sweet potato (1 cup, boiled) 69 Tofu (1/2 cup) 204 Turnip greens (1 cup, boiled) 148 Vegetarian baked beans (1 cup) 127 White beans (1 cup, boiled) 161 Source: Pennington JA, Douglas JS. Bowes and Church’s food values of portions commonly used. 18th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.