14 Non-Dairy Foods That Are High in Calcium
Drinking milk isn't the only way to build your bones.
— -- intro: Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day—that's a little more than three 8-ounce glasses of milk—but what if you're vegan, lactose intolerant, or just don't like the taste of dairy products? Here's a little-known fact: there are lots of non-dairy foods with calcium. Here are 14 of them.
quicklist: 1category: Non-Dairy Foods That Are High in Calciumtitle: Collard greensurl:text: Calcium content: 268 milligrams per 1 cup cooked
Plus: In addition to serving up more than a quarter of your daily calcium needs, this Southern favorite is also loaded with nearly three days worth of vitamin A, a nutrient that helps keep your eyes sharp as you age. Though collard greens are traditionally cooked with butter and fattening meats like bacon, they also taste great sauteed with olive oil and garlic.
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quicklist: 2category: Non-Dairy Foods That Are High in Calciumtitle: Broccoliurl:text: Calcium content: 86 milligrams in 2 cups raw
Plus: Believe it or not, in addition to calcium this cruciferous veggie contains nearly twice the vitamin C of an orange. Research also shows that diets high in cruciferous vegetables like broccoli may be linked to a lower risk of certain types of cancer, including colon and bladder cancer.
quicklist: 3category: Non-Dairy Foods That Are High in Calciumtitle: Broccoli rabeurl:text: Calcium content: 100 milligrams in one 2/3-cup serving
Plus: Broccoli rabe (pronounced "rob") is the slightly more bitter cousin to broccoli. It provides more than half your daily value of immune-boosting vitamin C and about 3 grams of belly-filling protein. It's also a great source of vitamin A.
quicklist: 4category: Non-Dairy Foods That Are High in Calciumtitle: Kaleurl:text: Calcium content: 101 milligrams in 1 cup raw, chopped
Plus: This superfood has it all: it racks up just 30 calories per serving, provides a day's worth of vitamin C, and twice the recommended daily intake of vitamin A, not to mention that 101 milligrams of calcium per serving. It also provides a hefty dose of vitamin K, a nutrient that helps your blood clot. Without it, you wouldn't stop bleeding when you cut or bruise yourself.
quicklist: 5category: Non-Dairy Foods That Are High in Calciumtitle: Edamameurl:text: Calcium content: 98 milligrams in 1 cup cooked
Plus: Edamame has been eaten in China and Japan for thousands of years, and it's no wonder: it's a nutritional powerhouse. Edamame—which are immature soybeans in the pod—is among the few non-animal foods that is a complete protein, meaning it contains all nine essential amino acids. You also get 8 grams of fiber per serving.
quicklist: 6category: Non-Dairy Foods That Are High in Calciumtitle: Bok Choyurl:text: Calcium content: 74 milligrams per 1 cup shredded
Plus: A cup of bok choy—also known as Chinese cabbage—sets you back just 9 calories. It's also a great source of vitamin A, vitamin C, and potassium. Bok choy cooks fast, making it perfect for stir-fries, and is available year-round.
quicklist: 7category: Non-Dairy Foods That Are High in Calciumtitle: Figsurl:text: Calcium content: 121 milligrams per 1/2 cup dried
