Calcium is an essential nutrient that our body needs to maintain strong bones and teeth. It is also necessary for proper muscle and nerve function, blood clotting, and regulating blood pressure.

Milk is often considered the best source of calcium, but there are plenty of other foods that are as rich in calcium as milk. Here are 10 sources of calcium besides milk:.

1. Cheese

Cheese is a great source of calcium, and some types of cheese, such as Parmesan cheese, are particularly high in calcium content.

One ounce of Parmesan cheese contains approximately 331 mg of calcium, which is about 33% of the recommended daily value for adults. Other good sources of calcium include cheddar cheese, Swiss cheese, and mozzarella cheese.

2. Yogurt

Yogurt is another excellent source of calcium. One cup of plain yogurt contains about 300 mg of calcium. However, many flavored yogurts contain added sugar and are not a good source of calcium. When selecting yogurt, look for plain, unsweetened varieties.

3. Sardines

Sardines are not only a great source of omega-3 fatty acids but also rich in calcium. Just one can of sardines provides about 325 mg of calcium, which is about one-third of the recommended daily value.

4. Fortified Breakfast Cereals

Many breakfast cereals are fortified with vitamins and minerals, including calcium. Some of the best sources of calcium in fortified cereals are Oatmeal Squares and Total Whole Grain Cereal.

One cup of either of these cereals provides approximately 200-300 mg of calcium.

5. Tofu

Tofu is a rich source of calcium, especially for vegans and vegetarians who don’t consume dairy products. One-half cup of firm tofu contains approximately 253 mg of calcium, which is about 25% of the recommended daily value.

6. Almonds

Almonds are not only a great source of protein and healthy fats but also rich in calcium. One ounce of almonds contains approximately 80 mg of calcium. Almond butter and almond milk are also good sources of calcium.

7. Dark Leafy Greens

Dark leafy greens, such as kale, collard greens, and spinach, are rich sources of calcium. One cup of cooked kale contains approximately 179 mg of calcium, which is about 18% of the recommended daily value.

Other good sources of calcium among dark leafy greens include collard greens and spinach.

8. Soy Milk

Soy milk is another excellent source of calcium for vegans and vegetarians who don’t consume dairy products. One cup of soy milk contains approximately 280 mg of calcium, which is about 28% of the recommended daily value.

9. Bok Choy

Bok choy is a Chinese cabbage that is low in calories and high in nutrients, including calcium. One cup of cooked bok choy contains approximately 74 mg of calcium.

10. Beans and Legumes

Beans and legumes, such as white beans, navy beans, chickpeas, and lentils, are great sources of calcium. One cup of cooked white beans contains approximately 131 mg of calcium, which is about 13% of the recommended daily value.

Other good sources of calcium among beans and legumes include navy beans, chickpeas, and lentils.