Milk vs orange juice: which has more calcium

Milk vs orange juice: which has more calcium?

We’ve all been told that dairy is the best way to get calcium. However, since I’ve been actively trying to clear up my skin, and living with someone who has a lactose intolerance, I’ve eliminated dairy from my diet, and household, almost completely.


Milk vs orange juice: which has more calcium

So where’s a quasi-vegan to get their calcium from? The June edition of Shape magazine answers that question easily, as they feature a small section of non-animal sources of calcium suggestions (OK, they actually included sardines in their list, but we’ll pretend they didn’t):

  • Tofu – if you choose a block that is made with calcium sulfate (a curdling agent) then you’ll get 431 milligrams (mg) per quarter cup.
  • Orange Juice – an 8-ounce glass of calcium-fortified OJ boasts 350 mg and fulfills 120 percent of your daily vitamin C requirement.
  • Collard Greens – in just one cup of cooked greens, you’ll find 270 mg of calcium, plus 7 grams of fiber. They advise boiling until tender, then sauteing the greens in olive oil.

How does that rate with a glass of nonfat milk?

Even if I were drinking milk regularly, I would never drink nonfat, but that’s beside the point. Shape says one glass of nonfat milk contains 299 milligrams, which is a third of your daily dose.

So if you drink a small glass of calcium-fortified orange juice each day, you’re getting more calcium than drinking a glass of milk, plus gaining your daily dose of vitamin C. A win-win!

For more suggestions on non-animal based calcium sources, see:

  • Eat. Run. Do Yoga. – “Vegan Myth: Calcium”
  • The Vegetarian Resource Group (VRG) – “Calcium in the Vegan Diet”
  • Soy Stache – Sources of Calcium: Plant-based (vegan) vs. animal sources (features an extensive table of sources, but I find it strangely organized, as I can’t say I’d eat 100 grams of fennel seeds in a month, let alone a day!)