Do you know that a cup of unsweetened almond milk contains 449 mg of calcium? That is almost 50% of an adult male's Recommended Dietary Allowance (RDA) for Calcium. There's more! A cup of cooked kale contains 354 mg of Calcium. The best part is these contain zero cholesterol.
Calcium is an essential nutrient. Our body needs calcium to build and maintain strong bones. Calcium is also needed to regulate muscle contractions, including heartbeat. Recommended Dietary Allowance(RDA) is the average daily level intake sufficient to meet the nutrient requirements of nearly(97%-98%) healthy individuals. The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine sets the RDA. Table below lists the current RDA for calcium to promote bone maintenance and neutral calcium balance.
Age | Male | Female | Pregnant | Lactating |
14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
51-70 years | 1,000 mg | 1,200 mg | ||
>70 years | 1,200 mg | 1,200 mg |
Milk and milk products are major sources of calcium and easily available. A glass of whole milk contains 146 calories yet packed with 300 mg of calcium. Consumed on its own or mixed with your favorite cereal to start your day, a glass of milk will provide you 30% of your calcium daily requirement. For breakfast or just before lunch, a 6 0z container of plain non-fat yogurt contains only 107 calories yet packed with 338 mg of calcium meeting a third of your daily calcium requirement. Planning to have a salad for lunch? Mix it with White Cheese or Queso Blanco. Half a cup of crumbled Queso Blanco contains more than 400 mg of calcium at less than 200 calories.
Indeed, milk and milk products provide fun and enjoyable ways to meet your daily calcium requirement. However, there are individuals who cannot or do not consume milk and milk products due to medical reasons, dietary preferences, or both.
Studies published by the National Institute of Health estimated that around two-thirds of the world’s population have lactose intolerance. It further estimated that 36% of Americans have lactose intolerance. Lactose intolerance (LI) is the inability to digest lactose, the sugar primarily found in milk and milk products. While not dangerous, LI symptoms can be distressing; symptoms include bloating, nausea, gas, cramps, and diarrhea within 30 minutes to 2 hours after consuming milk or milk products. Vegans do not eat food that come from animals including dairy products and eggs.
Eliminating milk and milk products from your diet could potentially deprive you of calcium unless alternative sources are taken such as calcium-fortified juices, non-dairy milks, and/or calcium supplements. Nyoot compiled a list of 55 non-dairy food items that contains at least 250 mg of calcium per portion, to name a few:
- Dried smelt. 1 oz contains 450 mg of calcium, 109 calories, and more than 20 other essential nutrients.
- Almond milk, unsweetened. 1 cup contains 449 mg of calcium, 37 calories, and more than 20 other essential nutrients.
- Kale, fresh and cooked. 1 cup contains 354 mg of calcium, 49 calories, and more than 24 other essential nutrients.
- Soy milk. 1 cup contains 300 mg of calcium, 105 calories, and more than 20 other essential nutrients.
- Coconut milk. 1 cup contains 459 mg of calcium, 76 calories, and more than 10 other essential nutrients.
- Canned sardines with bones. 1 cup contains 569 mg of calcium, 310 calories, and more than 25 other essential nutrients.
Click Non-dairy Calcium-rich Food List for the full list. Make sure to click "read more" to learn the nutritional facts such as calories, fats, cholesterol, vitamins, and mineral content of each food item.