Calcium is a crucial mineral for maintaining strong bones, teeth, and proper nerve function. While milk is a well-known source, many other foods provide more calcium than a cup of dairy milk, which contains 306 milligrams, or about 25% of the recommended daily intake (DV). Here are 16 calcium-rich alternatives to milk that can help boost your intake.
1. Yogurt
A cup of yogurt offers 415 milligrams of calcium, or 32% of the DV. It’s also rich in protein and vitamin B12, which help maintain healthy bones and support overall body functions. Regular yogurt consumers tend to meet nutrient intake recommendations better than non-consumers.
2. Sardines
A 3.75-ounce can of sardines with bones contains 351 milligrams of calcium, about 27% of the DV. The bones, which are soft and safe to eat, are a key source of readily absorbed calcium. Sardines also provide vitamin B12 and selenium, which support immune and thyroid function.
3. Kefir
This fermented yogurt drink provides 316 milligrams of calcium per cup, or 24% of the DV. It also contains probiotics, which may improve digestive health by reducing inflammation and supporting beneficial gut bacteria.
4. Tofu
Tofu made with calcium salts contains an impressive 861 milligrams of calcium per half-cup, or 66% of the DV. It’s a great option for plant-based eaters and provides essential minerals like zinc and iron.
5. Fortified Orange Juice
Some orange juices are fortified with calcium, offering 349 milligrams per cup, or 27% of the DV. Fortified juice is also an excellent source of vitamin C, which supports immune function and collagen production.
6. Sesame Seeds
A quarter-cup of sesame seeds contains 351 milligrams of calcium, or 28% of the DV. These tiny seeds also provide magnesium, which helps regulate blood pressure and support strong bones.
7. Fortified Soy Milk
One cup of fortified soy milk contains 450 milligrams of calcium, or 35% of the DV. It’s also a good source of protein, making it a great dairy alternative for plant-based diets.
8. Mozzarella Cheese
A cup of shredded mozzarella cheese has 566 milligrams of calcium, or 43.5% of the DV. It’s also rich in protein, which can help regulate blood sugar and aid in weight management.
9. Canned Salmon
A 454-gram can of salmon provides 967 milligrams of calcium, or 74.3% of the DV, thanks to its soft, edible bones. Salmon is also packed with protein and nutrients like vitamin B12 and selenium.
10. Parmesan Cheese
An ounce of Parmesan contains 335 milligrams of calcium, or 25.7% of the DV. It’s a lower-lactose option, making it easier on those who are sensitive to dairy.
11. Lamb’s Quarters
This wild green offers 309 milligrams of calcium per 100-gram serving, or 23.7% of the DV. It’s also rich in potassium, which helps manage blood pressure.
12. Fortified Cereal
Many breakfast cereals are fortified with calcium, offering between 100 and 1,000 milligrams per serving, depending on the brand. They’re a convenient and affordable way to increase calcium intake.
13. Fortified Almond Milk
One cup of fortified almond milk contains 450 milligrams of calcium, or 35% of the DV. It’s a great alternative for those with lactose intolerance or dairy allergies.
14. Cheddar Cheese
A 2-ounce serving of cheddar cheese has 398 milligrams of calcium, or 30.6% of the DV. It also provides vitamin A, which is important for vision and immune health.
15. Collard Greens
A 1.5-cup serving of cooked collard greens offers 402 milligrams of calcium, or 30.9% of the DV. They’re also high in fiber and essential nutrients like vitamin C and magnesium.
16. Ricotta Cheese
One cup of ricotta cheese contains 507 milligrams of calcium, or 39% of the DV. It’s also a good source of protein and phosphorus, which support bone health and cell function.
Summary
While milk is a common calcium source, many other foods provide more calcium per serving. Incorporating foods like sardines, kefir, tofu, and fortified juices into your diet can help you meet your calcium needs without relying on dairy.
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