Author Topic: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy  (Read 75794 times)

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em_here

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List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« on: December 25, 2008, 20:03:32 pm »
THANKS TO EMMA, SHE HAS STARTED A LIST OF CALIUM RICH FOODS THAT ARE NON DAIRY.  So many of us that are dealing with kids that cannot have dairy or even soy, there are ways to increase calcium in the diet.

**** PLEASE ADD TO THE LIST TO KEEP IT GOING ****

Could this be a sticky, people could then add to this?  As a mum of an MSPI toddler who is still only just tolerating hidden dairy, I think it is useful to have a list of dairy free calcium rich foods, as seen below :) at the bottom is a list of calcium requirements for different ages too :) hope this helps some people xx

Please note, not all these foods are suitable for babies and young children


Speciality foods

Carrot juice, fresh 57
Fish, canned salmon eaten with bones 440
Fish, canned sardines or mackeral eaten with bones 569
Molasses, blackstrap 2820, 176.2 per tablespoon
Molasses, unsulphured 672, 42 per tablespoon
Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon
Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon
Soy beverage, unfortified 9.8
Soy beverage, calcium-fortified variable, check nutrition information; approx 200
Tofu, firm, prepared with calcium 1721
Tofu, regular, prepared with nigari, 260
Vegetarian support nutritional yeast, variable, check nutrition information

Dark green leafy vegetables Many dark green leafy vegetables have relatively high calcium  concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably  because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bioavailable calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium

cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10

Sprouts

soy 50
mung 35
alfalfa 25

Sea vegetables (seaweed)(dried powdered form)

nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000, 62.5 per tablespoon

Beans and Peas (cooked, ready to eat)

navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20

Grains

tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50

Seafood

raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000

Seeds

almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260


The following herbs contain variable amounts of calcium:

borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock



Calcium Supplementation:


If you do not consistently get enough calcium from the food alone, consider using a calcium supplement. Take calcium supplements with meals, preferably in powder forms, for best absorption. Take enough calcium to make up the difference you are receiving from your diet and the following table, depending on your age group.

infants 600 mg/day.

children (up to 10 years old) 800 mg/day

teens 1200 mg/day

adults (to age 35) 1200 mg/day

adults (35-50) 1000 mg/day

post-menopausal women 1500 mg/day[/b][/color]
« Last Edit: June 25, 2014, 20:26:22 pm by Buntybear »

Offline Spectra

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Re: MSPI? List of calcium rich non dairy foods :)
« Reply #1 on: December 26, 2008, 02:39:16 am »
Awesome post!  Thank you!
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em_here

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Re: MSPI? List of calcium rich non dairy foods :)
« Reply #2 on: December 26, 2008, 11:16:07 am »
:)

scarlettsmom

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Re: MSPI? List of calcium rich non dairy foods :)
« Reply #3 on: December 26, 2008, 21:25:32 pm »
This is great, thank you!

Offline Mydreamcametrue

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Re: MSPI? List of calcium rich non dairy foods :)
« Reply #4 on: December 27, 2008, 03:09:18 am »
AWESOME!! I am making a sticky for sure... Wendy
Wendy -

Zach - 3 1/2 yrs old. My sweet, loving, gentle boy that loves playing in the dirt!

Tyler - 17 months.  My very very spirited little boy.  Can't turn your back for a minute.  He is doing the cutest things now!  Loves to eat and climb!

Offline Mydreamcametrue

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #5 on: December 27, 2008, 03:18:45 am »
Hey Emma do you know how much calcium these foods are per serving? 

Thanks again!  Wendy
Wendy -

Zach - 3 1/2 yrs old. My sweet, loving, gentle boy that loves playing in the dirt!

Tyler - 17 months.  My very very spirited little boy.  Can't turn your back for a minute.  He is doing the cutest things now!  Loves to eat and climb!

em_here

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #6 on: December 27, 2008, 12:38:06 pm »
No probs. If you look at the bottom of the list it says calcium allowance per day, then look next to each food, I believe the numbers next to each food relate to how many mg there is in each per serving :)  I will try and see if there is more info on the website I got it from :)

hth xxx

Offline Mydreamcametrue

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #7 on: December 28, 2008, 00:39:01 am »
:)  Thanks. 
Wendy -

Zach - 3 1/2 yrs old. My sweet, loving, gentle boy that loves playing in the dirt!

Tyler - 17 months.  My very very spirited little boy.  Can't turn your back for a minute.  He is doing the cutest things now!  Loves to eat and climb!

em_here

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #8 on: December 30, 2008, 08:59:27 am »
do any of you ladies use calcium supplements?  Am hoping to buy a lot of these foods, as dd cant have milk, and can have hidden dairy but not masses.  She is refusing rice milk atm, even with flavouring in it, so thought maybe calcium supplements may be needed?

am still looking for exactly what constitutes a serving for the above foods, will have the answer later xxx

Offline MLK

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #9 on: January 06, 2009, 11:17:50 am »
I posted this some time back:

http://babywhispererforums.com/index.php?topic=134826.0


Just wondering what are the units for the calcium levels in the OP? mg per 100g?

fifibobandmore

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #10 on: February 28, 2009, 18:32:00 pm »
Wow emma so useful I am going to write down this list of food as my DD has been put on a reduced dairy diet and doesn't liek the taste of soya or rice milk. She isn't soya intolerant and I am still waiting to see the dietition about her diet as I think she does need to go full dairy free but I could be wrong as he excema has carmed down loads since being on a reduced dairy diet put for the amount of dairy she does get in a day it is hardly anything

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #11 on: March 03, 2009, 18:33:27 pm »
what a wonderful post, thanks so much! i had no idea calcium was in so much!!!

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #12 on: March 05, 2009, 06:25:58 am »
My DD is allergic to dairy, eggs, peanuts and nuts. I have talked to the dietitian and she recommended liquid calcium 1tsp - 3 times a day.
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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #13 on: March 16, 2009, 06:10:54 am »
For kids who don't "do" soy milk (mine is allergic to legumes), hemp milk is fabulous. I mix it 1/2 and 1/2 with my lo's juice or with rice milk (as it's very rich) and he downs it greedily.

And I have recently discovered the joy of broiled kale:
chop kale into reasonable sized squares (2" x 2"? smaller?) and scatter on cookie sheet.
Drizzle olive oil, sprinkle salt (sea salt is best) and a little black pepper.
Mix lightly with your fingers and spread evenly on sheet.
Put in oven at 350 or more for 3-5 minutes. Check for crispness. You want to get it juuuuust before it browns.

I do this as I am baking something else. If I'm cooking a take-n-bake pizza at 425, then I throw the kale in after for about 3-4 minutes. If I'm doing cookies at 350, then the kale goes in for about 5 minutes.

My lo was a little fluxommed by the oil, but he got over it. I store them in a tupperware with papertowels between the layers. They keep well for 4-5 days. I also crumble them on potatoes and eggs as he likes the flavor.

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Re: List of CALCIUM rich non dairy foods - MSPI/ Dairy Allergy
« Reply #14 on: March 18, 2010, 14:09:58 pm »
Thats great. Funny. I got some bok choy today and I didnt even know it was higher in calcium than even spinach!
Thanks em_here in the ether!