Here is a list of the amount of calcium everyone needs (by age), and sources of where we can get it.  I got this list from Anne Gibbens, who got it from her nutritionist:


100 grams = about 1/2 cup

Daily Recommendations for Calcium
(Age – Calcium (mg))
0 to 6 months – 210 mg
7 to 12 months – 270 mg
1 to 3 years – 500 mg
4 to 8 years – 800 mg
9 to 18 years – 1,300* mg
19 to 50 years – 1,000 mg
Over 50 years – 1,200 mg

Non-Dairy Sources of Calcium (Amount needed to consume listed first; mg of calcium received listed second)

Fortified Rice Milk – 1 cup – 300 mg
Fortified Apple Juice – 1 cup
Calcium-fortified soymilk – 1 cup – 350 mg
Calcium-fortified orange juice – 1 cup – 350 mg
Oatmeal made with alt. milk – 1 cup – 300 mg
Calcium-fortified dry cereal – 1 oz. – 200-300 mg
Collards, cooked – 1 cup – 266 mg
Spinach – 1 cup – 291 mg
Blackstrap molasses – 1 Tbsp. – 172 mg
Turnip greens, cooked – ½ cup – 124 mg
Cowpeas, cooked – ½ cup – 106 mg
Kale, cooked – 1 cup – 90 mg
Broccoli, cooked – 1 cup – 71 mg
Other veggies and most fruit – 1 cup – 10-60 mg

I made her broccoli soup and she loved it. To thicken the soup, I use potatoes instead of cream/milk. It made for a very hearty soup that added to her calcium count.

Anne Gibbens
Loudoun Allergy Network

3 Comments on Alternative sources of calcium with dairy allergy

  1. Thanks for your blog! My twins are 7 months old, and they both have really bad eczema. At their 6 month check up, their doctor said they might be allergic to milk. Since I am still nursing, I went milk free for a week, and their skin cleared up beautifully. Back on milk for less than 24 hours, and their skin was as bad as ever. So, now we’ve been milk free for about a month, and it has been so hard for me to cook dinner. Your blog and website have really been helpful (especially finding a milk free margarine). Thank you and good luck to you and your family. 🙂

  2. You’re welcome:) Good luck with going milk free. When I was nursing, I craved Olive Garden. I had some Parmesan Cheese and sure enough my daughter was screaming in pain within two hours of nursing her. I realized that if I still wanted to nurse her, I needed to be more disciplined. It’s a hard sacrifice, but worth it:)

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