One of the best sources for detailed information about calcium content is the U.S. Department of Agriculture's Nutrient Data Laboratory: www.nal.usda.gov/fnic/foodcomp/.
The agency's Web page includes charts and searchable databases listing nutritional breakdowns for a stunning variety of foods. Among those charts is a 30-page listing of foods and how much calcium they contain.
Browsing these charts, it's easy to see how those who do without dairy can meet the 1,000 milligrams suggested for most adults.
For example, even 1 cup of cooked carrots has 48 milligrams of calcium. And 1 cup of chickpeas (think hummus) has 80 milligrams. Dunk the carrots in the hummus for a snack with plenty of fiber and calcium.
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