You don’t have to consume dairy in order to get calcium in your diet. Here’s a list of top food that are rich in calcium.

We all know that calcium builds healthy bones and teeth and ensures your body functions properly. The Dairy Associations have built a big campaign over the years about how you need to consume milk and other dairy products as your main source. According to Dietitians of Canada, Adults between the ages of 19 – 50 need about 1,000 milligrams a day—that’s a little more than three 8-ounce glasses of milk. But what if you don’t like milk or consume dairy products?

Fear not, there are other foods you can eat to get more calcium in your diet without dairy.

Broccoli – 86 mg per 2 cups

Broccoli Rabe – 100 per cup

Collard Greens – 260 mg per cup

Tofu - 434 mg per 1/2 cup

Beans (white, navy), canned or cooked - 93-141 mg per 3/4 cup

Oranges – 74 mg per large orange

Kale – 101 mg per cup

Dried Figs - 121 mg per 1/2 cup

Sardines - 351 milligrams per small can

Anchovies - 174 per c 2 ½ oz can

Mackerel, canned - 181 mg per 2 ½ oz can

Salmon (pink/humpback, red/sockeye) - 179-208 mg per 2 ½ oz.

Almonds, dry roasted, unblanched - 93 mg for ¼ cup

Baked beans, canned - 89-105 mg per ¾ cup

Turnip greens, frozen, cooked - 132 mg per ½ cup







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