Golisano Children's Hospital at Strong--Patient Care - Nutrition

Services and Programs

Pediatric Nutrition

Calcium for Kids.... Without the Milk

Milk and dairy products are great sources of many different nutrients, including calcium. Sometimes kids can't or won't eat enough dairy foods to get the calcium they need. Below are some alternate food sources of calcium. Ask your child's doctor or dietitian how much calcium your child needs each day.

Non-Dairy Sources of Calcium:

Food	Amount	Calcium (mg)
Meat and Meat Subtitutes
Beans - canned	1/2 cup	50-70
Beans, white - canned	1/2 cup	95
Eggs	2	50
Egg substitute	1/2 cup	180
Hummus	1/2 cup	60
Salmon, w/ bones - canned	3 oz.	200
Sardines, w/ bones - canned	4 oz.	350
Soybeans, green - boiled	1/2 cup	180
Soybeans, mature - boiled	1/2 cup	90
Soybean nuts, dry roasted	1/2 cup	230
Tahini (sesame butter)	2 Tbs	180
Tempeh	1/2 cup	75
Tofu, firm, w/calcium sulfate	1/2 cup	260
Breads and Crackers
Gingerbread	2 1/2 oz.	50
Pita bread, enriched white	6 1/2 inch	50
Tortilla, corn	6 inch	45
Tortilla, flour	10 inch	90
Fruit
Figs - dried or fresh	5	135
Orange - medium	1	65
Rhubarb - frozen, cooked	1/2 cup	175
Vegetables
Beans, baked	1/2 cup	60
Beet greens - cooked	1/2 cup	80
Bok choy - cooked	1/2 cup	80
Collard greens - cooked	1/2 cup	175
Kale - cooked	1/2 cup	90
Okra - cooked	1/2 cup	50
Spinach - cooked	1/2 cup	140
Swiss chard - cooked	1/2 cup	50
Turnip greens, cooked	1/2 cup	100
Miscellaneous
Almonds, dry roasted	22	80
Molasses, blackstrap	1 Tbs	170
Sesame seeds - roasted	1 oz.	280