Non-dairy Sources of Calcium and Protein

Daily requirements for pregnant women: 75–100 grams protein from varied sources, 1200 mg calcium

Vegetarian sources of calcium AND protein:

1/2 c almonds                                316 mg calcium/18.4 g protein

1/2 c soybeans (roasted)              232 mg calcium/34 g protein

1/2 c Brazil nuts                            200 mg calcium/16.4 g protein

1/2 c sunflower seeds                   132 mg calcium/26 g protein

1/2 c pistachios                              152 mg calcium/23.2 g protein

1 c black beans                              47 mg calcium/15.2 g protein

1 c great northern beans              121 mg calcium/14.8 g protein

1 c navy beans (cooked)             123 mg calcium/19.7 g protein

1 c kidney beans (cooked)          50 mg calcium/15.4 g protein

1/2 c peanuts                 112 mg calcium/31.2 g protein

1 c pinto beans (cooked)             82 mg calcium/11 g protein

1 c chickpeas(cooked)                 80 mg calcium/14.5 g protein

1 c refried beans                            118 mg calcium/15.8 g protein

1/2 c cashews                                 52 mg calcium/17.8 g protein

Non-dairy sources of calcium

1 c turnip greens                   105 mg

1 c kale                                  94 mg

1c broccoli                             178 mg

1 c bok choy                         74 mg

1/2 c kelp                              168 mg

1 c mustard greens               104 mg

1 c collard greens                  148 mg

1 T blackstrap molasses       137 mg

5 dried figs                             110 mg

1 corn tortilla                           60 mg

6 oz fortified orange juice   120 mg

1 c okra                                  100 mg

1 c acorn squash                    64 mg