I apologize for the delay in posts (one whole week!). When my husband’s back started to heal up I started coming down with a bug that I am still in the process of fighting off. I hope to be back to more regular posting soon.

We have always been told that dairy is a necessary part of our diet in order to take in adequate calcium. The same people who drill this into our heads also tell us that we should eat dairy that has been pasteurized and skimmed – both processes that drastically decrease the amount of calcium you are able to absorb.

The problem is most commercial dairy is difficult to digest and can even create severe reactions for some individuals. I do believe that raw dairy is an incredibly healthy food, but not everyone can tolerate it. Others avoid it for periods of time in order to heal their guts from years of abuse.

I took my toddler off of raw milk a couple of weeks ago in order to encourage healing in his gut. The first thing my husband asked when I brought this up was “Is he going to be getting enough calcium?” A great question, and one I had to do some research on.

After researching I found that certain foods we were already eating and therefore worked well for our family:

  • homemade chicken stock
  • lots of greens
  • almonds
  • almond butter
  • sunflower seeds
  • canned wild salmon with the bones
  • coconut milk tonic with dolomite powder for added calcium

Non-Dairy Calcium Sources

Point of reference: 1 cup of milk contains approximately 300 mg of calcium

Recommended Daily Allowances (RDAs)
Children 1-3 years 500 mg/day
Children 4-8 years 800 mg/day
Pregnant and lactating <18 years 1300 mg/day
Males and females 9-18 years 1300 mg/day
Males and females 19-50 years 1000 mg/day
Pregnant and lactating >18 years 1000 mg/day
Males and females >50 1200 mg/day
Vegetables – per 1 cup serving
Bok choy, cooked 330 mg
Bean sprouts 320 mg
Spinach, cooked 250 mg
Collard greens, cooked 260 mg
Mustard greens, cooked 450 mg
Turnip greens, cooked 450 mg
Amaranth leaves, cooked 276 mg
Nuts – per 1/4 cup serving
Almonds 165 mg
Chestnuts 150 mg
Filberts 113 mg
Walnuts 70 mg
Nut butters – per 2 T. serving
Almond butter 86 mg
Seeds & Seed butters – per 2 T. serving
Sesame seeds 110 mg
Sunflower seeds 33 mg
Sesame butter 42 mg
Sunflower seed butter 39 mg
Fish – per 3 oz. serving
Raw oysters 76 mg
Shrimp 33 mg
Salmon with bones 181 mg
Mackerel, canned with bones 680 mg
Sardines, canned with bones 1000 mg
Beans – per 1 cup serving
Garbanzo beans, cooked 340 mg
Soybeans, cooked 450 mg
Tofu, firm 400 mg
Blackstrap molasses
(1 tbsp.)
130 mg
Carob flour (2 oz.) 110 mg
Dried figs (3 oz.) 100 mg
Dried apricots (3 oz.) 80 mg