Calcium is the most plentiful mineral in the human body, and, the National Institutes of Health Office of Dietary Supplements notes, supports bone and tooth strength. The daily recommended value of calcium for those aged 4 and older is 1,000 milligrams. While milk and dairy products are rightfully advertised as high in calcium, some people can't consume these items due to dietary or religious restrictions. There are, however, a number of non-dairy foods high in calcium.
Cornmeal
Cornmeal mush or porridge was a staple food of the American pioneers --- no wonder, since the basic ingredients were readily available and cost-efficient. The dish, which remains popular, contains just cornmeal water and salt. Cornmeal is versatile; you can use it in place of flour when making pancakes, biscuits and bread. One cup of self-rising, degermed, enriched yellow cornmeal weighing 130 grams contains 483 mg of calcium, according to the United States Department of Agriculture's National Nutrient Database.
Collard Greens
Collard greens are relatives of broccoli, kale, spring greens and cabbage, all hailing from the Brassica oleracea family. The savory greens are staples in the cuisine of the southern United States, and are used as part of a traditional New Year's dinner that is accompanied by another calcium-rich dish -- cornmeal bread. Collard greens are also used in Brazilian, Portuguese and Kashmiri cuisine. One cup of frozen collard greens, chopped and boiled and without salt added contain 357 mg of calcium per cup, weighing approximately 170 grams, the USDA National Nutrient Database reports.
Rhubarb
Frozen rhubarb cooked with added sugar contains 340 mg of calcium per every cup or 240 grams, according to the USDA National Nutrient Database. The sweet taste of rhubarb stalks lend the plant to jellies, jams, pies and cakes. Rhubarb is healthy and sweet when eaten on its own, too: for a quick treat, try cooked rhubarb with cinnamon or lemon juice.
Sardines
Used as a main dish for dinners and lunches, as toppings on salads and as a filling in casseroles, sardines are a viable non-dairy source of calcium. Atlantic sardines, canned in oil and including bones, then drained, contain 325 mg of calcium per 3 ounces or 85.05 grams, the USDA National Nutrient Database notes.
Spinach
Frozen spinach of the chopped or whole-leaf variety boiled and drained and without salt added contains 291 mg of calcium per cup or 190 grams, the USDA National Nutrient Database reports. Use spinach to spice up a breakfast omelet or as part of a healthy lunch salad. For dinner, include spinach in homemade pasta sauce or add it as an ingredient in a soup or stew.
References
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- United States Department of Agriculture: National Nutrient Database for Standard Release Version 22: Calcium Content of Selected Foods
- University of Massachussets Amherst Extension Office: Collards
- Food Network: New Year's: Recipes and Cooking
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