Senior Nutrition - Calcium Part 2 - Natural Non-dairy Sources

By Anna Hazard

View the Rest of the Series

Part 1 - Dairy & Animal Byproduct Sources
Part 3 - Synthetic Sources

Introduction

When it comes to obtaining your daily recommended dosage of calcium, dairy products are the first food items that come to mind for a reason. Yet for those abstaining from dairy for various reasons whether it be lactose intolerance, vegan, or other , there's a plethora of natural & plant-based alternatives to choose from instead.
 
Keep in mind that calcium is absorbed most efficiently when taken in the company of Vitamin D( + magnesium to convert Vitamin D into its active form), so those who are skipping dairy products should seek a separate source for it. For a list of best food sources for Vitamin D, check out our past article series of articles HERE.

Daily Recommended Dosage
Age 18-50 Male:        1,000 mg
Age 18-50 Female:   1,000 mg
Age 51-70 Male:        1,000 mg
Age 51+ Female:        1,200 mg
Age 71+ Male:             1,200 mg

Age 18-50 should not exceed 2,500 mg of calcium per day while Age 51+ should not exceed 2,000 mg per day.

The body needs around 300-400 mg of absorbed calcium per day (not exceeding 600mg at once), but as only a percentage of calcium is actually absorbed during digestion (around 33% in dairy products), the daily recommended dosage is raised to take absorption rates into mind.
 
Symptoms of an overconsumption of calcium include kidney stones and the calcifying of arteries leading to heart disease. These risks are more prominent with the use of calcium supplements instead of natural calcium consumed from food.

Natural Non-Dairy Sources

Turnip Greens (Fresh, Boiled)

• 1/2 cup serving
• 197 mg of Calcium per serving
• Daily Recommended  Value - 19.7%
  

Picture by Badagnani, CC 3.0 License

Blackstrap Molasses

• 1 tablespoon serving
• 172 mg of Calcium per serving
• Daily Recommended  Value - 17.2%

Chinese Cabbage/Bok Choy (Boiled)

• 1 cup serving
• 158 mg of Calcium per serving
• Daily Recommended  Value - 15.8%

Collard Greens (Fresh)

• 1/2 cup serving
• 134 mg of Calcium per serving
• Daily Recommended  Value - 13.5%
  

Seaweed/Kelp (Raw)

• 1/2 cup serving
• 146 mg of Calcium per serving
• Daily Recommended  Value - 14.6%
  

Arugula

• 3.5 oz serving
• 125 mg of Calcium per serving
• Daily Recommended  Value - 12.5%
  

Picture by Veganbaking.net, CC 2.0

Soybeans(Roasted)

• 1/2 cup serving
• 119 mg of Calcium per serving
• Daily Recommended  Value - 11.9%
  

Almonds (Oil roasted)

• 1/4 cup serving
• 114 mg of Calcium per serving
• Daily Recommended  Value - 11.4%
  

Figs (Dried)

• 8 figs per serving
• 107 mg of Calcium per serving
• Daily Recommended  Value - 10.7%
  

Picture by Dwight Burdette, CC 3.0

Black-eyed Peas (Canned, Boiled)

• 1/2 cup serving
• 105 mg of Calcium per serving
• Daily Recommended  Value - 10.5%
  

Kale (Raw)

• 1 cup serving
• 100 mg of Calcium per serving
• Daily Recommended  Value - 10%

Kale (Cooked)

• 1 cup serving
  
• 94 mg of Calcium per serving
• Daily Recommended  Value - 9.4%
  

White Beans

• 1/2 cup serving
• 95.5 mg of Calcium per serving
  
• Daily Recommended  Value - 9.6%
  

Sesame Seeds

• 1 tablespoon serving
• 88 mg of Calcium per serving
  
• Daily Recommended  Value - 8.8%
  

Mustard Greens (Boiled)

• 1/2 cup serving
• 85 mg of Calcium per serving
• Daily Recommended  Value - 8.5%
  

Okra (Fresh)

• 1 cup serving
• 82 mg of Calcium per serving
• Daily Recommended  Value - 8.2%
  

Beet Greens (Fresh)

• 1/2 cup serving
• 80 mg of Calcium per serving
• Daily Recommended  Value - 8%
  

Acorn Squash (Boiled)

• 1 cup serving
• 64 mg of Calcium per serving
• Daily Recommended  Value - 6.4%
  

Amaranth (Cooked)

• 1/2 cup serving
• 60 mg of Calcium per serving
• Daily Recommended  Value - 6%
  

Oranges

• 1 medium fruit serving
• 65 mg of Calcium per serving
• Daily Recommended  Value - 6.5%
  

Picture by yomi955, CC 2.0 License

Edamame

• 1/2 cup serving
• 49 mg of Calcium per serving
• Daily Recommended  Value - 4.9%
  

Picture by Roedelius, GNU Free License

Broccoli Rabe / Rapini (Cooked)

• 1/2 cup serving
• 47 mg of Calcium per serving
  
• Daily Recommended  Value - 4.7%
  

Tortilla (Ready to Bake, Corn)

• 6" wrap
• Average 46 mg of Calcium per serving (Varies per brand)
  
• Average Daily Recommended  Value - 4.6%

Tortilla (Ready to Bake, Flour)

• 6" wrap
• Average 32 mg of Calcium per serving (Varies per brand)
  
• Average Daily Recommended  Value - 3.2%

Broccoli (Cooked, Chinese)

• 1/2 cup serving
• 44 mg of Calcium per serving
  
• Daily Recommended  Value - 4.4%
  

Broccoli (Boiled, Normal)

• 1/2 cup serving
  
• 31 mg of Calcium per serving
• Daily Recommended  Value - 3.1%
  

Chickpeas/Garbanzo Beans

• 1/2 cup serving
• 40 mg of Calcium per serving
  
• Daily Recommended  Value - 4%
  

Curly Endive (Raw)

• 1 cup serving
• 40 mg of Calcium per serving
• Daily Recommended  Value - 4%