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Non-Dairy Calcium Sources

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Broccoli

62 mg per cup (raw)

Sesame Seeds

88 mg per tablespoon

Dried Figs

61 mg per two figs

Blackstrap Molasses

400 mg per tablespoon

Chia Seeds

179 mg per 2 tablespoons

Fortified Orange Juice

349 mg per cup

Canned Salmon

232 mg per half can (with bones)

Spinach

245 mg per cup (cooked)

Kale

179 mg per cup (raw)

Tofu

434 mg per half-cup (raw, firm tofu made with calcium sulfate)

White Beans

161 mg per cup (canned)

Almonds

76 mg per ounce (about 23 nuts)

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