Hi J.,
I understand your concern, but don't be. We get alot more calcium from things like spinach and kale and the body can readily absorb the calcium from these things more easily than that of milk. Here are a few things that have calcium in them. And remember, EVERYBODY needs to drink 1/2 their bodyweight in oz. of water everyday to stay healthy and hydrated.
Yours in health
V. (wellness coach and mother of two)
Nondairy sources
Food source
Serving size
Calcium (mg)
Azuki beans
1 cup, boiled
63mg
Baked beans, canned
1 cup
128mg
Black beans
1 cup, boiled
47mg
Black turtle beans
1 cup
103mg
Butter beans, canned
1 cup
40mg
Cranberry beans
1 cup, boiled
89mg
French beans
1 cup, boiled
111mg
Great Northern beans
1 cup, boiled
121mg
Kidney beans
1 cup, boiled
50mg
Lima beans
1 cup, boiled
32mg
Mung beans
1 cup, boiled
55mg
Navy beans
1 cup, boiled
128mg
Pink beans
1 cup, boiled
88mg
Pinto beans
1 cup, boiled
82mg
Refried beans, canned
1 cup
188mg
Soy beans
1 cup, boiled
175mg
White beans
1 cup, boiled
161mg
White beans, small
1 cup, boiled
131mg
Winged beans
1 cup, boiled
244mg
Yellow beans
1 cup, boiled
110mg
Grains
Food source
Serving size
Calcium (mg)
Instant oatmeal
One packet
163mg
Taco shell
One shell
16mg
White Bread
One slice
16mg
Whole wheat bread
One slice
18mg
Nuts and seeds
Food source
Serving size
Calcium (mg)
Almonds
24 (dried)
75mg
Brazil nuts
8 (dried)
50mg
Carob flour
1 cup
359mg
Pistachios
38 (dried)
38mg
Sesame seeds
1 tablespoon
10mg
Sunflower seeds
1 ounce (dried)
33mg
Seafood
Food source
Serving size
Calcium (mg)
Canned salmon
3 ounces
150mg
Canned sardines (with bones)
6
250mg
Oysters
1 cup
195mg
Vegetables and greens
Food source
Serving size
Calcium (mg)
Acorn squash
Half cup, baked
45mg
Butternut squash
Half cup
42mg
Beet greens
Half cup
82mg
Blackeyed peas
1 cup
42mg
Broccoli, raw
Half cup
21mg
Cabbage, green, raw
Half cup, boiled
25mg
Cabbage, red, raw
Half cup, boiled
28mg
Cardoon
3.5 ounces, boiled
72mg
Carrots, raw
One medium
19mg
Carrots
Half cup, boiled
24mg
Cabbage, Chinese
Half cup, boiled
79mg
Chickpeas
1 cup, boiled
80mg
Chickory greens, raw
Half cup
90mg
Collards
1 cup, boiled
148mg
Dandelion greens
Half cup, boiled
73mg
Fuki (butterbur)
3.5 ounces, boiled
79mg
Garlic, raw
Three cloves
16mg
Kale
Half cup, boiled
47mg
Mustard greens
Half cup, boiled
52mg
Parsley, raw
Half cup
39mg
Pigeon peas
1 cup
72mg
Spinach, raw
Half cup, boiled
122mg
Turnip greens, raw
Half cup
53mg
Watercress, raw
Half cup
20mg
Other non-dairy sources
Food source
Serving size
Calcium (mg)
Agar, raw
3.5 ounces
2
Agar, dried
3.5 ounces
625
Amaranth
1 cup, boiled
138
Burdock root
1 cup, boiled
62
Cauliflower, raw
Half cup, boiled
17
Cassava, raw
3.5 ounces
91
Chives, raw
1 tablespoon
2
Figs, raw
One medium
18
Figs, dried
10 figs
269
Hummus
1 cup
124
Irish moss, raw
3.5 ounces
72
Kelp, raw
3.5 ounces
168
Laver (nori), raw
3.5 ounces
70
Lupines
1 cup, boiled
85
Molasses, Barbados
1 tablespoon
49
Molasses, blackstrap
1 tablespoon
137
Molasses, light
1 tablespoon
33
Molasses, medium
1 tablespoon
58
Natto
Half cup
191
Orange juice (fortified)
12 ounces
40
Okra
Half cup
50
Papaya, raw
One medium
72
Rhubarb, frozen, raw
1 cup
266
Tempeh
Half cup
75
Tofu, raw, firm
Half cup
258