Calcium - Living Dairy free

More sources than just Dairy....

When I had to give up all dairy products due my IBS & lactose intolerance, my Dr recommended I start taking a Calcium & Vitamin D supplement.  She also advised me to eat foods high in Calcium.  

Why Vitamin D - It helps the body absorb the calcium.  The body can synthesise vitamin D from exposure to Sunlight.  

If you are lactose intolerant like me, always check the ingredient label before your buy  or take any medications or vitamin supplements.    Some pharmaceutical company's use lactose to bulk out pills.    Illogically I have even discovered it in calcium tablets.  

Dairy products are not the only way of getting your recommended daily amount of calcium.  Nearly all fruit and vegetables have some calcium in them, however there are some that have really high amounts.  Making them ideal substitutes if you follow a dairy free diet.





Calcium in milk

Type of milk	Calcium per 200ml serving (mg)	Phosphorous per 200ml serving (mg)
Whole	243	192
Semi skimmed	247	194
Skimmed	258	198
Flavoured	247	210

Non Dairy Calcium sources



1. Dark green Leafy Vegetables

Most vegetables have Calcium, however leafy green veg are especially high.  

- Raw Broccoli  1/2 cup = 21 mg

- Kale 1 cup Raw = 100 mg 
1 cup Cooked = 94 mg

- Cabbage 1/2 Cup = 190 mg

- Bok Choy 1 cup = 74 mg

- Watercress 25 g = 30 mg

- Spinach 1 cup cooked = 240mg




2. Dried Fruit, nuts  & seeds

Dried Fruit and nuts  recommended daily serving  = A handful

- Dates 100g serving = 64 mg

- Dried Figs 100 g serving = 162 mg

- Dried Apricot 100 g serving = 55 mg

- Dried Prunes 100 g serving = 43 mg

- Almonds 1 oz = 80 mg

- Brazil nuts 1 oz = 45 mg

-  Sesame Tahini 2 tbsp = 130 mg

- Dried Sunflower seeds 1 oz = 50 mg 



3. Fresh Fruit and Vegetables

- Parsnips 1 parsnip or 160g = 59.2 mg

- Swede/turnip 130 g = 39 mg

- Rhubarb 100g serving = 145 mg

- Lemons x 1 = 15.1 mg

- Oranges x 1 =52.40 mg

- Olives 1 cup = 118 mg

- molasses/treacle 1 tbsp = 135 mg



4. Pulses - beans,  Lentils & grains

Baked Beans 1 serving 253 g = 126 mg

Chickpeas 1 cup cooked = 80 mg

Soft Tofu  1/2 Cup = 138 mg

Firm Tofu 1/2 Cup = 253 mg

Whole grain Oats 100g = 54 mg 

Dry quick Oats 100g = 47 mg

Raw Lentils 100g = 25 mg

Cooked Lentils 100g = 19 mg

Quinoa 1 cup cooked = 60 - 100 mg

White bread 1 slice = 37.8 mg

White long grain rice 100 g = 10 mg


5. Fortified Non dairy milks & drinks 

Soy milk -  8 oz = 299 mg

Almond milk  200 ml = 120 mg

Fortified Orange juice 8 oz = 300 mg

Carrot Juice - 1 cup = 57 mg


If you are worried about your calcium intake, always check with your Doctor.  Everyones different and what is normal for me, might not be normal for you x