Calcium-Rich Foods That Are Way Better Than Milk

Calcium-Rich Foods That Are Way Better Than Milk

Calcium is crucial for maintaining strong bones and overall health, and while milk is often touted as the ultimate source, there's a wide array of other foods that pack a serious calcium punch. Whether you're lactose intolerant, vegan, or simply looking to diversify your diet, you'll be pleasantly surprised by the abundance of non-dairy options available. From leafy greens to nuts and seeds, here are 20 calcium-rich foods that may actually be better than milk.

1. Sardines

These tiny fish are not only packed with omega-3 fatty acids but also boast a hefty dose of calcium, with their edible bones providing a crunchy source of this essential mineral.

sardines-3732726_1280.jpgImage by Elle Katie from Pixabay

2. Tofu

Made from soybeans, tofu is a versatile staple in many plant-based diets. It's also an excellent source of calcium, especially if it's prepared with calcium sulphate.

tofu-597228_1280.jpgImage by hanul choi from Pixabay

3. Almonds

Not only are almonds a delicious snack, but they're also rich in calcium. Just a handful of almonds can contribute significantly to your daily calcium intake.

almond-5120350_1280.jpgImage by Martin Hetto from Pixabay

4. Broccoli

This green vegetable isn't just for adding colour to your plate—it's also brimming with calcium. Steam or roast it to retain its nutritional value.

vegetables-673181_1280.jpgImage by jacqueline macou from Pixabay


5. Spinach

Popeye wasn't just boosting his muscles; he was also getting a good dose of calcium from spinach. This leafy green is not only versatile but also incredibly nutritious.

spinach-2216967_1280.jpgImage by Thilo Becker from Pixabay

6. Kale

Another member of the leafy green family, kale is a nutritional powerhouse that happens to be high in calcium. Incorporate it into salads, smoothies, or stir-fries for a boost of this essential mineral.

kale-5975540_1280.jpgImage by Katharina N. from Pixabay

7. Oranges

While oranges are best known for their vitamin C content, they also contain calcium, especially in their pulp and juice. Enjoy a refreshing glass of orange juice or snack on a juicy orange to up your calcium intake.

tangerines-1721590_1280.jpgImage by NoName_13 from Pixabay

8. Chia Seeds

These tiny seeds may be small in size, but they're mighty in nutritional value. Chia seeds are not only rich in omega-3 fatty acids and fiber but also contain a decent amount of calcium.

chia-seeds-2253690_1280.jpgImage by 4918394 from Pixabay

9. Soy Milk

For those who prefer non-dairy milk alternatives, soy milk is an excellent choice. Fortified soy milk can provide as much calcium as dairy milk, making it a suitable option for maintaining bone health.

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10. White Beans

Beans are renowned for their protein and fiber content, but they're also a good source of calcium. White beans, in particular, are among the top contenders in the bean family for calcium content.

white-beans-6571302_1280.jpgImage by Pictavio from Pixabay


11. Fig

Figs are not only deliciously sweet but also surprisingly high in calcium. Whether fresh or dried, figs make for a nutritious snack that can help boost your calcium intake.

fig-1356770_1280.jpgImage by Jason Goh from Pixabay

12. Seaweed

Seaweed is a staple in many Asian cuisines and is prized for its unique umami flavor. It's also rich in calcium, making it a valuable addition to your diet, especially for those following a plant-based lifestyle.

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13. Tahini

This creamy paste made from sesame seeds is not only delicious in hummus but also a great source of calcium. Drizzle it over salads or use it as a dip for a tasty calcium boost.

cleo-stracuzza-ofmA7DNpBys-unsplash.jpgPhoto by cleo stracuzza on Unsplash 

14. Collard Greens

Like their leafy green counterparts, collard greens are an excellent source of calcium. Incorporate them into your meals by sautéing or steaming for a nutritious addition to your plate.

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15. Edamame

These young soybeans are not only a tasty appetizer but also a great source of calcium. Whether steamed, boiled, or added to salads and stir-fries, edamame offers a nutritious way to boost your calcium intake while enjoying a satisfying snack.

edamame-5173230_1280.jpgImage by u_9vstifjx from Pixabay

16. Canned Salmon

Canned salmon is not only convenient but also a great source of calcium, thanks to the edible bones. Use it in salads, sandwiches, or pasta dishes for a flavorful and nutritious meal.

salmon-3139387_1280.jpgImage by congerdesign from Pixabay


17. Bok Choy

This Asian vegetable is not only delicious but also rich in calcium. Add it to stir-fries, soups, or salads for a crunchy and nutritious addition to your meal.

bok-choy-1922455_1280.jpgImage by JUNE JUNG from Pixabay

18. Blackstrap Molasses

While it may not be a conventional choice, blackstrap molasses is surprisingly high in calcium. Add it to baked goods, oatmeal, or smoothies for a unique and nutritious twist.

grapes-6106178_1280.jpgImage by Yakup Ipek from Pixabay

19. Fortified Orange Juice

Some brands of orange juice are fortified with calcium, making them a convenient way to boost your calcium intake. Enjoy a glass with breakfast or as a refreshing beverage throughout the day.

fresh-orange-juice-1614822_1280.jpgImage by Steve Buissinne from Pixabay

20. Canned Tuna

Like canned salmon, tuna canned with bones is a good source of calcium. Incorporate it into salads, sandwiches, or casseroles for a protein-packed meal that also supports bone health.

tuna-439755_1280.jpgImage by Taken from Pixabay