Getting enough calcium is important for kids to grow well and have strong bones and teeth. Although it is often easy to get kids to eat enough foods with calcium if they drink 2-3 glasses of milk each day, and some cheese or yogurt, it is a little harder for kids with milk allergies.

Making some of these non-diary foods with calcium a part of your child's diet can still help him get the calcium he needs. Don't forget to read food labels, both to avoid foods that may have milk as an ingredient if your child has a milk allergy, and to find foods that are high in calcium.

Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. The bioavailability may vary.^a

Food	Standard Amount Calcium (mg)	Calories
Fortified ready-to-eat cereals (various) 1 oz	236-1043	88-106
Soy beverage calcium fortified 1 cup	368	98
Orange Juice Calcium Fortified 1 cup	350
Sardines Atlantic in oil drained 3 oz	325	177
Tofu firm prepared with nigarib 1/2 cup	253	88
Pink salmon canned with bone 3 oz	181	118
Collards cooked from frozen 1/2 cup	178	31
Molasses blackstrap 1 Tbsp	172	47
Spinach cooked from frozen 1/2 cup	146	30
Soybeans green cooked 1/2 cup	130	127
Turnip greens cooked from frozen 1/2 cup	124	24
Ocean perch Atlantic cooked 3 oz	116	103
Oatmeal plain and flavored instant fortified 1 packet prepared	99-110	97-157
Cowpeas cooked 1/2 cup	106	80
White beans canned 1/2 cup	96	153
Kale cooked from frozen 1/2 cup	90	20
Okra cooked from frozen 1/2 cup	88	26
Soybeans mature cooked 1/2 cup	88	149
Blue crab canned 3 oz	86	84
Beet greens cooked from fresh 1/2 cup	82	19
Pak-choi Chinese cabbage cooked from fresh 1/2 cup	79	10
Clams canned 3 oz	78	126
Dandelion greens cooked from fresh 1/2 cup	74	17
Rainbow trout farmed cooked 3 oz	73	144

		Shop Online One-A-Day Kids Calcium Chews Related Articles Internet Links • About Pediatrics • Calcium • Calcium Requirements • Toddler Milk an Calcium Requirements • AAP: Calcium Requirements of Infants, Children, and Adolescents • March 3-10: 3-A-Day Week • Milk Matters • Calcium Requirements • Non-Dairy Sources of Calcium • Understanding Food Labels

Other foods with calcium, although not as high as the foods listed above, include broccoli, sweet potatoes, and oranges.

^a Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium that can be absorbed is unavailable for many of them.

^b Calcium sulfate and magnesium chloride.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

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Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor.