When we hear of foods that will help keep our bones strong we often go straight for dairy products. Most dairy products are a great source of calcium which is necessary for healthy bones, but if you are lactose intolerant, vegan, or aren’t too fond of dairy there are still plenty of dairy free foods that contain adequate amounts of calcium. An average adult needs about 1,000 milligrams of calcium a day. See how these super foods stack up.
Collard Greens: 268 milligrams in 1 cup cooked.
Broccoli: 86 milligrams in 2 cups raw.
Kale: 101 milligrams in 1 cup chopped raw.
Edamame: 98 milligrams in 1 cup cooked.
Bok Choy: 74 milligrams in 1 cup shredded.
Figs: 121 milligrams in 1/2 cup dried.
Oranges: 74 milligrams in 1 large orange.
White beans: 63 milligrams in 1/2 cup cooked.
Almonds: 75 milligrams per ounce which is about 23 whole almonds.