Take the 2-minute tour ×
Seasoned Advice is a question and answer site for professional and amateur chefs. It's 100% free, no registration required.

Are there any food products that can be used for cooking/baking that have high calcium as an alternative for milk - not necessarily liquid alternatives...

share|improve this question
2  
This isn't really a substitution question, since you don't specify what's being substituted (milk? cheese? cream? yogurt? mayonnaise?) It's actually a diet question, and as much as I think it's a good and important question, it doesn't really allow for any answers directly related to cooking or preparing meals. I am voting off-topic and will shortly be removing the "substitution" verbiage (unless you'd like to be more specific about what you need substituted and why). –  Aaronut Jul 31 '10 at 3:46
    
Agree with Aarnout, this question has the problem that you are asking for a generic alternative and even not necessarily liquid. An in topic question would be "how can I substitute milk with a lactose-free ingredient in [name of the dish]". The generic version is actually a medical advice request. –  Lorenzo Jul 31 '10 at 12:31
    
Oh, I see. I thought the question was about substituting something for milk in a recipe. I added the substitution tag, but I'll pull it off. –  Ocaasi Aug 3 '10 at 7:22
add comment

8 Answers 8

Green vegetables are a good source of calcium, in particular, artichokes, broccoli, and greens (like turnip greens). Other sources of dietary calcium include sardines, canned salmon, raisins, almonds, sesame seeds, and soy beans.

ETA: The daily recommended intake of calcium for an adult is 500-1000 mg. If you're curious about how much calcium a particular foodstuff has, you can look it up on the USDA National Nutrient Database.

share|improve this answer
    
Dairy products, apparently actually take calcium from your body. I don't remember the precise chemistry of it, but you end up with less useful (bioavailable) calcium after the milk than before it. Hence, green leafy stuff is your best bet. –  Carmi Jul 31 '10 at 11:46
    
@Carmi It would be interesting to see some support for your claim about dairy products. Have you any links? –  Iuls Jul 31 '10 at 12:25
    
This is just what I found now. I actually heard it in a lecture my wife dragged me to. nutritionecology.org/panel5/intro.html freedomyou.com/nutrition_book/Milk%20and20Cookies.htm I'll try to find proper academic source later. –  Carmi Jul 31 '10 at 13:55
    
The NEIC link gives me a good place to start; thanks for that. –  Iuls Jul 31 '10 at 14:34
add comment

Little fishies with soft, edible bones (think sardines) are a good source of calcium as well as omega 3 fats.

share|improve this answer
    
+1 for using the word "fishies". :) –  Marti Oct 19 '10 at 19:16
    
Also often high in vitamin D, handy in the winter months. –  Bruce Alderson Nov 19 '10 at 20:16
add comment

One problem is bioavailability, that they may be bound by compounds in the plants. I don't have a really good answer for you about that, but fermentation probably helps (you get more from the cabbage in real sauerkraut or kimchi that you would eating it raw).

share|improve this answer
add comment

Lots of them.

First, is Lactaid milk, which has the lactose-digesting enzyme lactase added to it. I believe you can purchase lactase separately and that it can be taken with lactose foods to aid in digestion.

Second is yogurt or kefir, a fermented dairy drink that has much lower lactose content due to the active bacteria. But you should check, since they're not lactose free.

The harder the cheese, the less lactase it has, so you might be okay with hard aged cheddars, parmesans, goudas, etc. over younger, creamier types.

Almond milk has calcium. As do almonds. Soymilk is well fortified.

Then there's broccoli, spinach, and other dark greens. A good spring mix salad is surprisingly high.

There are obviously plenty of calcium supplements you can purchase if you're concerned. Anecdotally (meaning I read it somewhere), look out for too much phosphoric acid, a common acidic ingredient in soda, because it's been accused of interfering with calcium absorption.

Just for curiosity, my friend growing up cured his lactose intolerance by drinking small amounts of milk every day until he "graduated" to a full glass. He didn't have a problem after that.

share|improve this answer
add comment

Sesame has not been mentioned yet, it's a rich source of calcium (the USDA Nutritient database linked to from luls' post states 975 mg Ca for 100g sesame, and 113 mg for the same amount of milk) and a great ingredient in its own right, especially for many vegetable and Asian dishes.

The hull apparently contains a large share of the minerals, so peeled sesame might not be as rich. I don't know about sesame oil, but I like to use mushed sesame (Tahini, they call it) in cooking.

Japanese 'Gomasio' is used instead of salt in macrobiotic cooking, it's just sesame seeds with salt (6-10 parts of sesame for one part of salt).

There's also a great Turkish / Greek / North African dessert made with honey and sesame (it's called Halva in countries with Arabic influence, I don't know what the Greek call it).

share|improve this answer
add comment

Calcium containing products:

Food    Milligrams (mg) per serving Percent DV*
Yogurt, plain, low fat, 8 ounces    415 42
Sardines, canned in oil, with bones, 3 ounces   324 32
Cheddar cheese, 1.5 ounces  306 31
Milk, nonfat, 8 ounces  302 30
Milk, reduced-fat (2% milk fat), 8 ounces   297 30
Milk, lactose-reduced, 8 ounces**   285-302 29-30
Milk, whole (3.25% milk fat), 8 ounces  291 29
Milk, buttermilk, 8 ounces  285 29
Mozzarella, part skim, 1.5 ounces   275 28
Yogurt, fruit, low fat, 8 ounces    245-384 25-38
Orange juice, calcium-fortified, 6 ounces   200-260 20-26
Tofu, firm, made with calcium sulfate, ½ cup*** 204 20
Salmon, pink, canned, solids with bone, 3 ounces    181 18
Pudding, chocolate, instant, made with 2% milk, ½ cup   153 15
Cottage cheese, 1% milk fat, 1 cup unpacked 138 14
Tofu, soft, made with calcium sulfate, ½ cup*** 138 14
Spinach, cooked, ½ cup  120 12
Ready-to-eat cereal, calcium-fortified, 1 cup   100-1,000   10-100
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces   105-250 10-25
Frozen yogurt, vanilla, soft serve, ½ cup   103 10
Turnip greens, boiled, ½ cup    99  10
Kale, cooked, 1 cup 94  9
Kale, raw, 1 cup    90  9
Ice cream, vanilla, ½ cup   85  8.5
Soy beverage, calcium-fortified, 8 ounces   80-500  8-50
Chinese cabbage, raw, 1 cup 74  7
Tortilla, corn, ready-to-bake/fry, 1 medium 42  4
Tortilla, flour, ready-to-bake/fry, one 6" diameter 37  4
Sour cream, reduced fat, cultured, 2 tablespoons    32  3
Bread, white, 1 ounce   31  3
Broccoli, raw, ½ cup    21  2
Bread, whole-wheat, 1 slice 20  2
Cheese, cream, regular, 1 tablespoon    12  1

Apart from these, there are several Calcium Supliments in the market.

Source.

share|improve this answer
add comment

I use a nutritional aid, Food File, and it sits on my computer ready for me to use. There is amaranth, a grain from the Incas and a product, soy isolate, both very high in calcium. I do understand the issues with soy isolate but perhaps a related source such as okara may also have new information about nutrient values available in this food. I hope this helps luls. Sorry I put in the wrong name.

share|improve this answer
add comment

Bone stalk is one way to get calcium. I don't have a specific recipee handy, but the general idea is to simmer bones (of chicken, beef, or whatever) in water (possibly with vegetables or other flavorings), then use the resulting liquid as a base for soups or other dishes. It's especially helpful to break the bones before this process, so the nutrients inside are exposed and can be absorbed into the stock.

share|improve this answer
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.