|Swiss Chard added to a pan of bacon, onion, and perogies|
I am also a big fan of the USDA nutrient database. I like looking up foods to find out what's in them, but less often I find a reason to look at their nutrient lists. I looked at their PDF listing dietary sources of calcium and picked out these non-dairy and non-fortified sources:
Cornmeal, self-rising, degermed, enriched, yellow; 138g; 1 cup; 483
Wheat flour, white, all-purpose, self-rising, enriched; 125g; 1 cup; 423
Collards, frozen, chopped, cooked, boiled, drained, without salt; 170g; 1 cup; 357
Rhubarb, frozen, cooked, with sugar; 240g; 1 cup; 348
Leavening agents, baking powder, double-acting, straight phosphate; 4.6g; 1 tsp; 339
Fish, sardine, Atlantic, canned in oil, drained solids with bone; 85g; 3 oz; 325
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt; 190g; 1 cup; 291
Soybeans, green, cooked, boiled, drained, without salt; 180g; 1 cup; 261
Turnip greens, frozen, cooked, boiled, drained, without salt; 164; 1 cup; 249
Biscuits, plain or buttermilk, prepared from recipe; 101g; 4" biscuit; 237
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt; 165g; 1 cup; 211
This is, frankly, a little discouraging. The cornmeal and flour only make the list because they are self-raising; i.e., have baking powder in them (and because a cup is a lot to eat in a day). I'm not sure whether I should count baking powder as a non-fortified source or not. I like collards, spinach, and other greens just fine, but I don't eat them every day, and I'd have to eat three to four cups - and that's the cooked measure! - to get my day's allowance. Rhubarb and edamame (the green soybeans) are hard to obtain and expensive, and I don't even know where I would find immature cowpeas.
Goat cheese is still not entirely problem-free for me, but it's better. Taking a quick look at the package in my fridge, though, it only supplies 2% of my daily calcium.