Calcium is an essential mineral that helps build and maintain strong bones and teeth, regulates muscle and nerve function, and aids in blood clotting.

Most of us have heard that milk is a great source of calcium, but there are other foods out there that provide equal amounts and even more calcium than milk. In this article, we will discuss some dietary sources of calcium that surpass milk’s nutritional value.

1. Leafy Green Vegetables

Leafy green vegetables are an excellent source of calcium. Vegetables like kale, broccoli, collard greens, turnip greens, and bok choy are rich in calcium.

These vegetables have the added benefit of being low in calories and high in other nutrients like vitamins A and C, iron, and fiber.

2. Sardines and Canned Salmon

Seafood is a great source of calcium, and sardines and canned salmon are no exception. These fish are also high in the essential omega-3 fatty acids, which can help reduce inflammation and promote heart health.

The bones in canned salmon are soft and can be eaten, providing an added source of calcium.

3. Tofu

Tofu is a great source of calcium and is a popular food among vegans and vegetarians. A half cup of tofu contains about 434 mg of calcium, making it a great alternative to milk.

4. Almonds and Other Nuts

Almonds and other nuts like Brazil nuts and hazelnuts are high in calcium. A quarter cup of almonds has about 93 mg of calcium. Nuts are also an excellent source of protein, healthy fats, and other nutrients like vitamin E and magnesium.

5. Fortified Plant-Based Milk

Many plant-based milk alternatives like soy milk, almond milk, and oat milk are fortified with calcium and other vitamins and minerals. These milk alternatives are great for those who are lactose intolerant or looking for a dairy-free option.

6. Beans and Lentils

Beans and lentils are not only great sources of plant-based protein, but they are also high in calcium. One cup of cooked white beans has about 161 mg of calcium.

7. Dried Figs

Dried figs are a sweet way to get more calcium in your diet. Ten dried figs contain about 269 mg of calcium. They are also high in fiber and other nutrients like potassium and iron.

8. Chia Seeds

Chia seeds are tiny powerhouses of nutrition. Two tablespoons of chia seeds contain about 177 mg of calcium. They are also high in fiber, protein, and omega-3 fatty acids.

9. Quinoa

Quinoa is a popular grain that is also a great source of calcium. One cup of cooked quinoa has about 60 mg of calcium.

10. Dark Chocolate

Yes, you read that right! Dark chocolate is high in calcium. One ounce of dark chocolate contains about 64 mg of calcium. Dark chocolate is also high in antioxidants and may have heart-protective effects.

As you can see, there are plenty of dietary sources of calcium that surpass milk’s nutritional value. Incorporating these calcium-rich foods into your diet can help you meet your daily calcium needs and promote overall health and well-being.