How to get Calcium from Non Dairy Foods

Lactose-free milks, including soy milk and rice milk, are good sources of calcium for kids who are lactose intolerant. Some green, leafy vegetables also contain calcium, as does calcium-fortified orange juice – which is almost as bone-building as milk.

Compare the calcium in these foods, lactose free items are highlighted:

  • Yogurt, plain, low-fat with active cultures (8 oz.): 415 mg.
  • Mozzarella cheese (1.5 oz.): 333 mg.
  • Yogurt, fruit, low-fat (8 oz.): 313-384 mg.
  • Cheddar cheese (1.5 oz.): 307 mg.
  • Milk, nonfat (8 oz.): 299 mg.
  • Soy milk, calcium-fortified (8 oz.): 299 mg.
  • Milk, 2% (8 oz.): 293 mg.
  • Milk, whole (8 oz.): 276 mg.
  • Orange juice, calcium-fortified (6 oz.): 261 mg.
  • Salmon (3 oz.): 181 mg.
  • Cereal, calcium-fortified (1 cup): 100–1,000 mg.
  • Turnip greens (½ cup): 99 mg.
  • Kale (1 cup): 94-100 mg.
  • Ice cream, vanilla (½ cup): 84 mg.
  • Bread, white (1 slice): 73 mg.
  • Broccoli (½ cup): 21 mg.