Allergy Shmallergy

Simplifying life for families with food allergies.

How to Get Enough Calcium When You’re Dairy-Free June 16, 2014

Filed under: Health — malawer @ 1:19 pm
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As the mother of a child with a (now-former) dairy allergy and of two still picky, non-dairy eating boys, I worry about their calcium intake.  But, I can’t force them to like yogurt or drink regular milk when it tastes foreign and evokes mixed emotions from my FA son.


Children between 4-8 yrs old require approximately 800 mg of calcium per day while pre-teens and teens require 1300 mg (adults, you need 1000 if you’re under 50 and not pregnant).


So, how else can you sneak calcium into their diets:


Alternate Milks and Drinks:

Calcium Fortified Orange Juice     8 oz     350

Calcium-Fortified Soy Milk      1 cup     300

Calcium-Fortified Rice Milk    1 cup     300


Non-Dairy Refrigerator Items:

Soy Yogurt      6 oz      300

Tofu     4 oz       240-400


Dark Leafy Greens:

Edamame, soybeans cooked     1 cup    175

Kale, cooked      1/2 cup     103

Broccoli, cooked     1/2 cup     47



English Muffin     one     100

Waffle, frozen toasted     one    81

Corn tortilla w/calcium (who knew?!)     one     60


Don’t forget that when you add black beans, tahini (**if you’re not allergic to sesame seeds**), oatmeal, calcium enriched cereal or Nesquick into the mix you up your calcium intake as well.


Now go out and keep those bones strong!




One Response to “How to Get Enough Calcium When You’re Dairy-Free”

  1. […] job for those with a dairy allergy.  There are many ways to incorporate dairy into your diet (see How to Get Enough Calcium When You’re Dairy-Free), but a nutritionist recently told me that the best way to get calcium is to drink it.  And, […]

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