Most people associate calcium with dairy products. While dairy products are often high in calcium, they can also be high in saturated fat. Vegans, people with milk allergies or lactose intolerance all need to find alternative sources of calcium. While some may choose calcium supplements, there are also a variety of non-dairy foods that are surprisingly high in calcium. The Institute of Medicine recommends adults consume 1,000mg of calcium daily.
Tofu
Tofu is bean curd made from coagulated soy milk. Most often calcium sulfate is used to to coagulate the soy milk, which adds extra calcium. A 4-oz. serving of tofu provides 100mg of calcium. To get the most calcium from eating tofu choose products that have calcium sulfate in the ingredients or say "calcium precipitated" on the label.
Kale
Kale, a descendant of wild cabbage, is a cruciferous vegetable loaded with nutrients and antioxidants. One cup of boiled kale provides 93.6mg of calcium. Kale also provides beta carotene, vitamin C, vitamin K, copper, vitamin B6 and fiber.
Almonds
Almonds are the seeds of the fruit borne by the almond tree. A quarter cup of almonds contains almost 92mg of calcium. Though almonds are also very rich in fat, it is heart healthy monounsaturated fats that they provide. Almonds are also high in protein, vitamin E, magnesium and potassium.
Sesame Seeds
Sesame seeds are tiny, distinctively flavored seeds originating in India. Surprisingly, sesame seeds and products made with sesame seeds such as tahini are very high in calcium. It is also important to note that unhulled sesame seeds are much higher in calcium and other minerals than hulled sesame seeds, so be sure to check the label. One quarter cup of unhulled sesame seeds provides 351mg of calcium.
Bok Choy
Bok choy, also known as Chinese cabbage, is another cruciferous vegetable. One cup of bok choy provides 74mg of calcium. Bok choy can be enjoyed cooked or raw and has a crisp, delicate flavor. Bok choy is also very high in vitamin C and vitamin A.
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