Milk Isn't the Only Way! Dairy-Free Sources of Calcium

Mom always told you to drink your milk, but what if dairy doesn't agree with you? The average woman requires 1,000 milligrams of calcium a day, but you can still get the calcium you need for strong bones and to prevent osteoporosis without eating yogurt and cheese. Just be sure to make these non-dairy foods a part of your daily diet to assure your worried mother that you have your calcium intake covered.

1 cup orange juice fortified with calcium and vitamin D: 350 mg Unsweetened soy milk: 300 mg 1 cup cooked collard greens: 266 mg 1 cup cooked spinach: 245 mg 4 ounces extra firm tofu: 215 mg 1 cup unsweetened almond milk: 200 mg 1 cup cooked turnip greens: 197 mg 1 tablespoon blackstrap molasses: 172 mg 1 cup cooked bok choy: 158 mg Vanilla soy yogurt: 150 mg 4 ounces tempeh: 109 mg 1 cup cooked mustard greens: 104 mg 1 cup raw kale: 90 mg 1 cup cooked acorn squash: 90 mg 1 cup cooked butternut squash: 84 mg 1 tablespoon chia seeds: 80 mg 2 tablespoons almond butter: 80 mg 1 cup cooked broccoli: 62 mg 1/2 cup garbanzo beans 60 mg 1/2 cup kidney beans 60 mg 1 navel orange: 60 mg 4 dried figs: 60 mg 20 raw almonds: 60 mg 1/2 cup shelled edamame: 50 mg 1 cup blackberries: 42 mg 1/4 cup dried apricots: 40 mg