Tuesday, September 24, 2013

10 Dairy Free Calcium Sources

Do you get enough Calcium?
Are you lactose in-tolerate?
Do you not have a good source for clean, raw milk?
Do you follow a strict Paleo diet?

A question I received the other day that I never really considered was:

On Paleo, where do you get your Calcium?

It is great question, but many of eating a Paleo Diet take it for granted.  It is really important to consider calcium intake, especially if you are feeding young children, nursing, or are a pregnant mother.
The recommended daily calcium, by age:

On the Paleo Diet, it is not recommended that you consume dairy products of any kind.  On a Primal Diet, they incorporate grass fed gutter/ghee, and raw milk/cheese.  The reasoning behind this thought is that most of us cannot tolerate modern day dairy products.  With homogenization and pasteurization, we have eliminated the natural enzymes and beneficial bacteria that help us digest these foods.   If you have a good source of grass fed, raw dairy products, and are not in the midst of an allergic flare up, I feel raw dairy products are amazing (especially homemade Kefir).
However, based on my experience, most families do not have this available to them and need to avoid dairy.  

So what do you do if you cannot have dairy products? Where do you get your calcium?

10 Dairy Free Calcium Sources:

1. Collard Greens -  357mg/1 cup boiled, this is more calcium than a glass of milk!

photo courtesy of Food Network

2. Spinach, 1 cup cooked 

image via simply recipes

3. Black Strap Mollases 172mg/ Tbsp

Photo via Vegetarian Times

4. Dried Figs 107 mg/ 8 whole dried figs

photo via driedfruits.com

5. Herbs - 1 Tbsp of Thyme, Oregano, or Basil all carry around 80 mg

6. Kale - 94 mg/ 1 cup cooked

7. Bok Choy aka Chinese Cabbage74 mg / 1 cup cooked or raw

8. Oranges 72 mg/ 1 cup

image via Wikimedia Commons

9. Almonds 70 mg/1 oz

10. Broccoli 62 mg/1 cup

image via addapinch.com

Next time you are thinking about taking a calcium supplement (that is really hard for your body to digest), consider getting your source directly from your real food!
We enjoy many of these items on a regular basis, which one is your favorite?

This post has been shared on:
Thank Goodness It's Monday
Party Wave Wednesday
Thank Your Body Thursday



  1. I love spinach and collard greens. Almonds are a daily staple at my house as well. Unfortunately, kale isn't sold where we live. Seeds are a great source of calcium as well, especially sesame seeds. I really like your blog, by the way!

  2. What a helpful post on dairy free calcium sources. I have shared this post and plan to use it to increase my calcium intake. Glad I found this on Party Wave Wednesday.

  3. Really love this post. I didn't know oranges have it in them, glad I stumbled upon this blog. I also read about moringa, horseradish leaves are great calcium sources as well.

  4. Very helpful post. Our family has been dairy free for three years due to food sensitivities.

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