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10 Dairy-free Foods Packed with Calcium

Calcium is the most abundant mineral in the body, making up 1-2% of a healthy adult’s body weight. Ninety-nine percent of that calcium is stored in teeth and bones. The body maintains a consistent concentration of calcium. If you are not consuming sufficient calcium through diet, your body will extract the calcium it needs from bone tissue, thereby accelerating bone loss. Calcium requirements are dependent upon age. The recommended daily allowance (RDA) for adults age 19 – 50 is 1000 mg. That number increases to 1200 mg for women beginning at age 51 and for men beginning at age 71.

1. Chia Seeds

Blueberry Chia Pudding from Thrive Foods

Just 2 ounces of chia seeds contain 358 mg of calcium, more calcium by weight than whole milk. Chia seeds are also the richest plant-based source of omega-3 fatty acids, ounce for ounce containing more than salmon. They also contain magnesium and boron, trace minerals that aid in the body’s absorption of calcium. They’re easy to use for breakfast, dessert or a quick snack. Try Breakfast Parfait with Oats and Blueberry Pudding, Chia Caramel Pecan Pie or Seeds and Goji Berry Granola.

2. Greens

35 Delicious Ways to Eat More Greens

Greens, particularly cooked collard greens, turnip greens and kale are a great source of calcium. They contain 268 mg, 76mg and 94mg per cup, respectively. For a healthy summer treat, try Green Juice Sorbet with kale.

 

 

3. Hemp Milk

ogp_pbmilkhemp

Hemp milk is a great alternative to dairy milk, particularly for those who may also be allergic to nuts or soy. A one cup serving provides 30% of your Recommended Daily Value (RDA), the same as dairy milk. It contains all 10 essential amino acids, making it a complete protein source. Hemp milk also contains Omega-3′s, iron and potassium, as well as Vitamins A, D, E and B-12. It is eco-friendly because it requires little water and no pesticides to grow. Hemp milk’s nutty flavor is great when enjoyed on its own, in smoothies or added to your morning coffee.

 

 

4. Blackstrap Molasses

Recipe: Hazelnut Cacao Torte

Blackstrap molasses is a highly nutritious sweetener that is created as a byproduct of refining raw sugar cane into fine table sugar. A 2 tsp. serving contains nearly 12% of the RDA of calcium. It is also a great source of copper, manganese, potassium and magnesium. Magnesium is particularly important, as it balances calcium and helps to regulate nerves and muscles. Enjoy blackstrap molasses in Hazelnut Cacao Torte or Spicy Gingerbread Cake.

 

 

5. Sesame Seeds/Tahini

Recipe: Homemade Tahini

A quarter-cup of sesame seeds contains 351 mg, or 35.1% of the RDA of calcium. They are also a fantastic source of manganese and copper, as well as several other vitamins and minerals. Sprinkle the seeds on top of salads, add them to baked goods or use in stir fries. Sesame seed paste, or tahini, can be used in hummus, dips, salad dressings and Cheesy Uncheese Sauce.

6. Almond Butter

Guide: How to Make Nut Butter

Two Tbsp. of almond butter contains 111 mg of calcium. It’s also a great source of magnesium, copper, zinc and iron. Try Raw Apple Sandwiches with Date Caramel Almond Butter or Raw Almond Chunky Monkey Ice Cream.

 

 

 

7. Beans

Beans are Nutritious, Delicious, Versatile and...Refined?

Soybeans, white beans, navy beans and pinto beans, in particular, are stellar sources of calcium. They contain 261, 161, 126 and 79 mg of calcium, respectively. White beans lend themselves really well to soups and veggie burgers. Try Escarole and White Bean Soup and White Bean and Sweet Potato Burgers. Navy beans derive their name from the that fact they were a staple of the U.S. Navy in the early 20th century. They are perfect for making baked beans. Also try Petite Navy Beans with Rosemary and Diced Tomato.

8. Vegetables – Fennel, Broccoli, Artichoke

Recipe: Raw Cream of Broccoli Mushroom Soup

You may be surprised to find out that fennel, broccoli and artichokes made the list of foods packed with calcium. One fennel bulb contains 115 mg of calcium. Fennel is a fantastic way to liven up a boring salad. Try Arugula Fennel Salad with Creamy Lemon Dressing, or for a unique and super easy snack, try Grapefruit Coriander Fennel Bites. One broccoli stalk, raw, contains 71 mg of calcium. For dinner, try Sesame Tofu and Broccoli Salad, Raw Cream of Broccoli Soup or Baked Broccoli Burgers. Last is my personal favorite, artichokes. One medium artichoke has 25 mg of calcium. Get creative! Try an Artichoke and Olive Pizza, Walnut-Crusted Artichoke Hearts, or Artichoke Paella.

9. Fruit – Blackberries, Blackcurrants, Oranges, Figs

Recipe: Kale Salad with Grilled Eggplant, White Beans and Fresh Figs

Blackcurrants are hard to find in the U.S., but are worth mentioning as 1 cup of the fruit contains 62 mg of calcium. They are also an excellent source of vitamin A, vitamin C and iron. Figs contain the highest amount of calcium per cup at 120 mg per half cup. California figs are in season June through September. Nothing can beat the taste of fresh figs, but dried figs are also nutritious. Try Gluten-free Vegan Fig Newton Clones or Fig Cardamon Walnut Scones with Cashew Cream. Oranges are next in line with 50 – 60 mg of calcium per orange. They are also great sources of vitamin C and potassium. Try Raw Spiced Chocolate Layered with Kiwi, Figs and Orange. Last but not least are blackberries. One cup of berries contains 40 mg of calcium. The possibilities are endless with blackberries! For a cold treat on a hot summer day, try Fruity Frozen Yogurt Marble Cake.

10. Amaranth

Recipe: Protein Balls (Raw, Vegan, Soy-Free)

Amaranth, like quinoa, is actually a seed rather than a grain, though they are cooked like them. It is rich in calcium, iron and magnesium. Amaranth contains nearly 4 times as much calcium as wheat, at 116 mg per cooked cup. It’s a great option for people who are gluten-free. Try these Protein Balls or Banana Gluten-Free Scones made with amaranth flour.

Image Source: Joy/Flickr


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70 comments on “10 Dairy-free Foods Packed with Calcium”

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Ummi Zackaria
2 Hours ago

Love greens


Reply
The Blissful Chef
3 Hours ago

It also means a gathering of things. If you can't relax a little this might not be the page for you.


Reply
Jeff TwoOvens Rutabaga
4 Hours ago

mmmm, round up and calcium all in one. OH wait, my bad.


Reply
Cathy Sleepy
4 Hours ago

I love kale, chia seeds


Reply
Cheryl Ulrich
5 Hours ago

I eat, and love them all.


Reply
April Hollingsworth Mihalovic
6 Hours ago

Why is the term 'round up' used??? Not a good idea.


Reply
Josey Ross
24 Apr 2014

What is the problem with the term "round up"?

April Hollingsworth Mihalovic
25 Apr 2014

Round-Up is a terrible pesticide that is poisoning most of our food.

Marlene McDonald
25 Apr 2014

it isn't refering to a pesticide but a grouping of calcium rich foods

April Hollingsworth Mihalovic
25 Apr 2014

LOL. I knew that. I was trying to be 'funny' :)

April Hollingsworth Mihalovic
25 Apr 2014

People that know me would know that. I forgot I was replying on a section of strangers. I am very much a vegan and very passionate about the planet. So, next time I will use smily faces or something to convey my humor. :)

Charles Tinney
7 Hours ago

Sure, It's important to get enough calcium, that's not the problem; it's if your body is retaining the calcium you are eating. Bok Choy (which isn't on this list), has the highest calcium absorption rate. The Standard American Diet is also laden with foods that will cause your body to extract calcium. Bok Choy http://www.diseaseproof.com/archives/healthy-food-bok-choy-nutrient-dense-and-delicious.html Calcium https://www.drfuhrman.com/library/prevent_osteo.aspx Bone Health http://www.drfuhrman.com/library/calcium_vitd_osteo.aspx


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Karla Simon-Emery
4 Days ago

Cathryn Steele McGrigor


Reply
Emu Sam Mell
4 Days ago

Lauren Bradley I just read it and it doesn't really look like there is much a little bubby might like :-/ sorry!


Reply
Emu Sam Mell
4 Days ago

Lauren Bradley don't know if this helps or not but, thought of miss Zoe when I saw dairy free xx


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