5 Non-Dairy Foods With Calcium

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Well, fellow RDs, I was having the same thought as I read the article as you did. Too many calories and total fat in 1 cups of nuts or seedsm not to mention the sodium if salted. I really like fortified tofu, dark leafy greens and calcium fortified orange juice. I really think this one can be challenging without a supplement.

Jennifer Schuett, MS, RD, LDN of IL 4:32PM March 15, 2012

I'm a registered dietitian as well...just consider that 2 out of 3 adults are overweight or obese and that one cup of nuts has close to 800 calories, whereas a cup of skim milk is under 100 calories. Instead of eating a whole cup of nuts, it may be better for many individuals to take a calcium supplement in addition to a balanced and varied diet.

SS of CA 3:41PM March 15, 2012

As a registered dietitian, I often see how easy and tempting it can be for people to compare foods based on one nutrient, such as calcium. But the reality is that it's far more difficult to nutritionally replace an entire food group, like milk and milk products, as suggested in this article. Our body benefits from the nine essential nutrients in milk, cheese and yogurt far beyond just bone health; benefits help control blood pressure, body weight and prevent cancer. I'm all for encouraging people to eat a wide variety of nutrient rich foods, and the foods listed here are great choices. But we should include these foods in addition to milk and milk products, because eliminating milk entirely from our diets can reduce nutrient intake and long term health. http://www.dairycouncilofca.org/Milk-Dairy/Nutrients-in-Milk.aspx
Ashley Rosales, RD
Dairy Council of California

Ashley Rosales, RD of CA 2:57PM March 15, 2012

As a dietitian who specializes in vegan nutrition, I'm kind of shocked at the recommendations here. A cup of almonds? That's close to 900 calories, so not a very efficient way to get calcium. A usual serving of almonds is 1/4 cup or 1 ounce, and given the amount of calcium in this amount and the fractional absorption of calcium from nuts, they can be considered only a negligible source of calcium. The same is true for sesame seeds.
Leafy greens like bok choy, kale, collards and turnip greens are, on the other hand, excellent sources of calcium--but spinach and Swiss chard should not be included on this list at all. Because of their oxalate content, they provide very little calcium to the body.
The amount of calcium in tofu varies widely because it depends on whether the tofu is made with a calcium salt as well as the firmness of the tofu. Some tofu is extremely rich in calcium and some provides very little.
Best sources of calcium for vegans are collards, kale, turnip and mustard greens, bok choy, fortified juices, fortified plant milks and yogurts, and calcium-set tofu.

Virginia Messina of WA 11:56AM March 15, 2012

Nuts are a great source of a variety of nutrients. However, it is important to note that they are also calorie dense. 1 cup of almonds may have more calcium than a glass of milk, but it also packs in over 800 calories. Not exactly a part of a well-balanced diet.

Christi Wheeler, MS, RD of AZ 11:24AM March 15, 2012