Top 10 Non-Dairy Sources of Calcium

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Did you know that calcium is one of the most abundant minerals in our body? It can be found as the key mineral helping to build and maintain our bones and teeth. It's also used in other parts of the body, helping your muscles work, and allowing your heart to beat. Making sure you are getting adequate calcium throughout your life can help to prevent the development of osteoporosis. Osteoporosis occurs when your bones become weak and thin due to the loss of calcium, making them more prone to breaking. 

The recommended daily intake of this mighty mineral is about 1000 mg's per day, which is equal to consuming about three 8-ounce glasses of milk a day. That's all fine, but what if you are lactose intolerant, vegan, have a sensitivity to milk or just don't like the taste of dairy products? Well, you'd be surprised to know that there are lots of non-dairy foods filled with calcium! Here is a list of our top ten non-dairy sources of calcium. 

1. White Beans

Calcium Content:  141 mg per 3/4th cup (175 ml) - Canned, Cooked

These guys are little powerhouses on their own. Besides the calcium content, they are chalked full of fiber, protein, iron and act as one of the top sources of potassium. Add these guys to your next pasta dish or skip the hummus and make your own White Bean Spread! 

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2. Kale

Calcium Content: 95 mg per 1/2 cup (125 ml) - Frozen, Cooked

The superfood we've all heard about, but were too afraid to try! These leafy greens not only contain calcium, but are also a great source of vitamin A and K and provides you with a day's worth of vitamin C! Yes, something that is green, is full of a vitamin we mainly associate with orange things. As an added benefit kale contains a higher amount of bio-available calcium when compared to spinach. Next time you're in the grocery store, be sure to grab some kale and throw it in your next salad or turn them into some tasty Kale Chips. 

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3. Collard Greens 

Calcium Content: 189 mg per 1/2 cup (125 ml) - Frozen, Cooked

You want an easy way to get a significant portion of your daily required calcium? Look no further than this southern culinary favourite. Also a great source of vitamin A, this hardy leafy is traditionally cooked up in butter and fatty meats, resulting in a mouth-watering treat. Now if you want something less fat filled collard greens also taste great Sauteed with Olive Oil and Garlic. 

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4. Bok Choy 

Calcium Content: 84 mg per 1/2cup (125 ml) - Boiled, Cooked

Coming in with a hefty dose of Vitamin A this Chinese Cabbage contains a fair bit of calcium when it is cooked. Often found in stir-fry's, this versatile cabbage can make a perfect side dish to almost any meal. Add it to your stir-frys or on its own Satueed with Garlic.

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5. Almonds 

Calcium Content: 97 mg per 1/4 cup (60 ml) - Dry roasted, Unblanched 

Considered one of the most nutritionally dense nuts, these little guys pack in a lot of nutrients per calorie. Aside from calcium, they contain Vitamin E, Potassium, Iron and these little guys pack in a decent amount of protein. They do also have a high-fat content, but it's the kind of fat that our bodies love. When enjoyed in moderation these little guys can help lower your bad cholesterol while raising your good cholesterol. Grab a handful of these guys next time a snack attack arises.

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6. Sardines

Calcium Content: 286 mg per 2 1/2 Oz can (75 g). - Canned in oil, with bones

These little fish seem to get a bad name often avoided in our food. Along with calcium, these little fish provide us with a hefty dose of Vitamin B12 and omega 3's. They also hold a fair amount of Vitamin D, an essential vitamin for our bone health that is tough to get through food alone. Try adding these little guys to your next salad or throw together a simple Pasta & Sardines dish! 

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7. Salmon 

Calcium Content: 212 mg per 2 1/2 Oz can (75 g) - Canned with bones

Providing us with omega 3's and a hefty amount of protein in addition to calcium, canned salmon can be a great addition to any meal. The catch is you have to make sure the salmon is "with bones". This is because it's the bones that hold all the beneficial calcium. The canning process softens the bones to an unnoticeable level within the rest of the can's content, so don't fear the "with bones' part of the label.  

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8. Sesame Seed's

Calcium Content: 94 mg per 1 Tbsp (15 g) - Roasted, Toasted

Most of us associate these seeds as nothing more than a decoration on our hamburger buns. In reality, these little seeds pack a whole lot of calcium, magnesium and potassium for their size. Eating them whole provides you with the highest amount of bio-available calcium when compared to spreads and pastes. You can add them to a salad for an added tasty crunch or enjoy them as a sesame seed butter spread also know as Tahini. 

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9. Blackstrap Molasses 

Calcium Content: 179 mg per 1 Tbsp (15 ml)

Filled with calcium, iron and other vitamins, this darker and richer molasses will quench any sweet tooth. This syrup is an excellent addition to numerous dishes that require something sugary and flavorful. Next time you are having waffles try drizzling this on instead of your usual maple syrup.

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10. Orange 

Calcium Content: 111 mg per 1 large Orange - Whole with Peel 

When you see an orange what's the first thing that comes to mind? Vitamin C right? Well, you'd be surprised to know that a large Orange contains a decent amount of calcium. On its own a large orange contains around 60 mg of calcium, but when you include the skin that amount almost doubles! If biting directly into an orange is not your thing, you can take the skin and turn it into delicious Candied Orange Peels.