Amounts of Calcium in Non-Dairy Foods

My orthopedic doc told me to supplement with calcium, vitamin D and Vitamin C while I'm healing.  I have been taking supplements, but I'd rather get what I need from food.  I went on a search through all of the food labels in my house to see which non-dairy foods had the most calcium. . . . . . . .or calcium at all, for that matter.   Here's what I found, in order from greatest to least amount of calcium.

By the way, this salad has 20% of the recommended daily value for calcium.  It has 2 cups of spinach, 1/4 cup of dried blueberries and 1/4 cup of almonds.  I just used a little poppyseed dressing on it.  It was super-yummy!!  Unfortunately, through all of my research I've read that the calcium in spinach isn't absorbed well because of the oxalate it contains.  But that's okay because it has a lot of other things that are good for you.
Here are the calcium containing foods I found in my house.  All information was taken directly from the nutrition label.  Obviously, toward the bottom of the list, the amounts are nominal.  But every little teeny, tiny bit helps.

edamame,  2/3 cups, 120 calories,                      10 % DV Calcium
sardines in tomato sauce, 1/4 cup, 50 calories,  10% DV Calcium
raw almonds, 1/4 cup, 170 calories,                    8 % DV Calcium
dried cherries, 1/4 cup, 130 calories,                   8 % DV Calcium
canned black beans, 1/2 cup, 110 calories,         6 % DV Calcium
raw baby spinach, 2 cups, 14 calories,              6% DV Calcium
okra, 3/4 cups, 30 calories,                                6% DV Calcium
dried blueberries, 1/4 cup, 140 calories,            6% DV Calcium
large russet potato, 290 calories,                        5% DV Calcium
canned green beans, 2/3 cup, 30 calories,          4% DV Calcium
canned diced tomatoes, 1/2 cup, 25 calories,     4% DV Calcium
 packaged grapefruit in cups, 4 oz., 70 calories, 2% DV Calcium
whole grain penne pasta, 3/4 cup, 210 calories, 2% DV Calcium
beets, 1 cup, 58 calories,                                     2% DV Calcium
 Red seedless grapes, 1 cup, 104 calories           2% DV Calcium
gala apple, 95 calories,                                        1% DV Calcium
banana, small, 90 calories,                                  1% DV Calcium

None of these have as much calcium as most dairy products, but if you ever wondered how much calcium some of the other foods in your kitchen have, there you go!  How do you get the majority of your calcium?

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DISCLOSURE: I am not a doctor, nutritionist or chemist. The things that I post to this site are usually experiments I do that may or may not work for me (I will always let you know which way) . Nothing I post is meant to treat any condition that you may have. You should always ask your own doctor's opinion on any condition that you may have. If you try anything from my site, you do so at your own risk. I'm an experimenter, always trying to make my own way. That's my thing. I'm happy if you find inspiration here. Life for me is always about creativity.


  1. I am so glad you joined the Fitness Friday Link Up!! Thank you!! I printed this list out and sticking it on my fridge!! I also will be sharing this post on my FB, Twitter and Pinterest! LOVED it!! Hope you join us again this Friday. The linky opens @4:00am MDT on Happy Mama Tales :)


    1. Hey Britni! I'm glad you found it useful. :) Thanks so much for hosting the Fitness Friday linkup. :)


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