Calcium is an essential nutrient that plays a vital role in maintaining strong and healthy bones and teeth. Traditionally, milk has been considered the go-to source of calcium.

However, there are several other foods that can provide even higher amounts of calcium per serving. Whether you are lactose-intolerant, vegan, or simply looking to diversify your sources of calcium, here are seven foods that beat milk in calcium content.

1. Sesame Seeds

Sesame seeds may be tiny, but they pack a powerful punch when it comes to calcium content. Just one tablespoon of sesame seeds contains approximately 88 milligrams of calcium, which is about 9% of the daily recommended intake for adults.

Sprinkle these seeds over salads, stir-fries, or incorporate them into homemade granola for an added calcium boost.

2. Almonds

Almonds are not only a delicious and convenient snack but also a great source of calcium. With approximately 75 milligrams of calcium per ounce, almonds are an excellent plant-based alternative to milk.

They also provide healthy fats, fiber, and protein, making them a nutritious addition to any diet.

3. Leafy Green Vegetables

Leafy green vegetables such as kale, spinach, and collard greens are not only loaded with vitamins and minerals but also pack a significant amount of calcium.

For example, one cup of cooked kale contains about 180 milligrams of calcium, which is higher than what you would find in a cup of milk. Incorporate these nutritious greens into your salads, smoothies, or sautéed dishes for a calcium-rich meal.

4. Tofu

Tofu, made from soybeans, is a popular plant-based protein source and is also an excellent way to increase your calcium intake. Depending on the variety and preparation, a 3.5-ounce serving of tofu can provide up to 350 milligrams of calcium.

It is a versatile ingredient that can be grilled, stir-fried, or added to soups and stews.

5. Canned Fish with Bones

Certain types of canned fish, such as sardines and salmon, contain edible bones that are a rich source of calcium. Consuming these small, soft bones adds to the overall calcium content of the fish.

Including canned fish in your diet not only boosts your calcium intake but also provides omega-3 fatty acids, which have numerous health benefits.

6. Oranges

When it comes to fruits, oranges are not only well-known for their vitamin C content but also contain a fair amount of calcium. One medium-sized orange provides approximately 60 milligrams of calcium.

Enjoying an orange as a snack or incorporating them into your salads and juices can help increase your daily calcium consumption.

7. Chia Seeds

Chia seeds have gained popularity in recent years due to their high nutrient content, including calcium. With about 179 milligrams of calcium per ounce, chia seeds make for a calcium-rich addition to smoothies, oatmeal, yogurt, and baked goods.

The best part is that chia seeds are also packed with fiber and healthy fats, contributing to overall wellness.

Conclusion

While milk is a traditional source of calcium, it is by no means the only option. These seven foods listed above provide excellent alternatives for individuals looking to increase their calcium intake without relying solely on milk.

Incorporating a variety of calcium-rich foods into your diet ensures that you are meeting your daily requirements for this essential mineral, which is crucial for maintaining optimal bone health.