Lactose-Free Calcium Foods
The mineral calcium helps to build strong
teeth and bones, and helps regulate muscle function, nerve transmission,
neurological activity and blood-clotting. Lack of calcium deficiency typically
leads to weak bones (osteoporosis in women after menopause), unhealthy
teeth and a risk of high blood pressure. Calcium present in bone mass
helps to maintain the calcium level in the blood in the event of calcium
deficiency in the diet. Good food sources of calcium include dairy food,
leafy green vegetables, salmon, canned sardines and tofu. While dairy
products are traditionally the main source of dietary calcium, there are
other healthy ways to get calcium than from milk and cheese, which can
contain a lot of saturated fat. The saturated fat content of 3 glasses
of whole milk, for example, is the same as 13 strips of cooked bacon.
If you don't like dairy products, choose from the foods below or take
a calcium supplement - an easy and inexpensive way to obtain your daily
calcium. See also Calcium in Dairy
Foods.
Table 1. Lactose-Free Non-Dairy Sources
of Calcium
See below for Non-Dairy Food Sources of
Calcium ranked by milligrams of calcium per standard amount. The bioavailability
may vary. 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. Note: Calcium Adequate Intake (AI) for adults 19-50, is 1,000
mg/day.
| Food (Serving Size) |
Calcium Content |
| Fortified ready-to-eat cereals (various), 1 oz |
236-1043 mg |
| Soy drink, calcium fortified, 1 cup |
368 mg |
| Sardines, in oil, drained, 3 oz |
325 mg |
| Tofu, firm, ½ cup |
253 mg |
| Pink salmon, canned, with bone, 3 oz |
181 mg |
| Collard greens, cooked from frozen, ½ cup |
178 mg |
| Molasses, blackstrap, 1 Tbsp |
172 mg |
| Spinach, cooked from frozen, ½ cup |
146 mg |
| Turnip greens, cooked from frozen, ½ cup |
124 mg |
| Oatmeal, plain/flavored, instant, fortified, 1 packet
prepared |
99-110 mg |
| White beans, canned, ½ cup |
96 mg |
| Kale, cooked from frozen, ½ cup |
90 mg |
| Soybeans, cooked, ½ cup |
88 mg |
| Blue crab, canned, 3 oz |
86 mg |
| Beet greens, cooked from fresh, ½ cup |
82 mg |
| Clams, canned, 3 oz |
78 mg |
Source: Nutrient values from Agricultural
Research Service (ARS) Nutrient Database for Standard Reference, Release
17.
Nutrition Resources About Calcium
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