Foods High In Calcium

Eric Bakker N.D.May 11, 2022

Did you know that there are plenty of non-dairy sources of calcium? There are many foods you can eat that are rich sources of calcium, including many seeds and nuts.

Eric Bakker Naturopath » Recipes » Foods High In Calcium

Calcium-Rich Food Sources For People With Dairy Allergies

A constant supply of calcium is necessary throughout your lifetime, but is especially important during phases of growth, pregnancy, breast feeding and post-menopause. About 10-40% of dietary calcium is absorbed in the small intestine with the help of vitamin D. Factors that improve calcium absorption include adequate amounts of protein, magnesium, phosphorous, and vitamin D (get some sunshine). Conditions that reduce calcium absorption include digestive disturbances, the consumption of alcohol, coffee, sugar, some medications as well as chronic stress. Lack of weight bearing exercise can cause an increase in calcium losses, and a calcium deficiency can increase risk of bone disorders such as osteoporosis.

Unfortunately, some people are intolerant to dairy products, one of the richest sources of dietary calcium. This following handy table will give you a good idea of the quantities of different foods you need to consume to obtain 300 mg of calcium. The food list is for foods high in calcium, yet low in calories. Post-menopausal women will benefit from consuming at least 4 to 5 serves of these foods daily in order to obtain sufficient calcium. (1200 – 1500mg).

250ml (one cup) cow’s milk                                                      

300 Calcium (mg)

1 ¼ cups cooked spinach or other deep-green vegetable 300 mg
2 cups steamed broccoli 300 mg
200gr Tofu 300 mg
80gr soy milk powder 300 mg
1 small standard can of sardines 300 mg
300gr tin of salmon 300 mg
50gr whitebait 300 mg
110gr almonds 300 mg
25 gr unhulled sesame seeds (tahini) (one Tblsp) 300 mg
120gr parsley 300 mg
110gr dried figs 300 mg
50gr molasses 300 mg
80gr carob 300 mg
150gr Muesli (good commercial varieties) 300 mg

The recommended daily allowance (RDA) for calcium varies with age

  • Children up to 10yrs:                      300 – 600mg
  • Adolescents:                                 700 – 1000mg
  • Women 20 – 35yrs:                       800 – 1000mg
  • Pregnant or Breastfeeding               1500mg
  • Pre & Post menopausal women        1000 – 1500mg


© 2001 Eric Bakker. B.H.Sc. NDR.C.Hom

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