Calcium is an essential mineral required for maintaining strong bones and teeth, as well as facilitating various bodily functions.

While milk and dairy products are often associated with high calcium content, there are several other foods that provide even more calcium than milk. Incorporating these calcium-rich alternatives into your diet can be beneficial, especially for individuals who are lactose intolerant or prefer non-dairy options.

In this article, we explore various food sources that surpass the calcium content of milk.

1. Cheese

Cheese is a popular dairy product that often contains more calcium than milk due to its concentrated nature. Some varieties of cheese, such as parmesan, contain a significantly higher calcium content per serving compared to milk.

For instance, one ounce of parmesan cheese provides approximately 331 milligrams of calcium, which is more than twice the calcium content found in a cup of milk. Other cheese varieties like cheddar, mozzarella, and Swiss also offer substantial amounts of calcium.

2. Sardines

Sardines are small saltwater fish that are not only a rich source of omega-3 fatty acids but also an excellent source of calcium. Canned sardines, with edible bones intact, provide a remarkable amount of calcium.

Just a 3.75-ounce serving of sardines can offer up to 355 milligrams of calcium, surpassing the calcium content of milk. Their soft, edible bones contribute to their calcium density. Sardines can be enjoyed on toast, salads, or incorporated into various dishes.

3. Leafy Greens

Leafy green vegetables are a great non-dairy source of calcium. Vegetables like kale, collard greens, spinach, and bok choy boast a high calcium content.

For instance, a cooked cup of collard greens can provide around 268 milligrams of calcium, which is higher than the amount found in a cup of milk. These versatile greens can be used in salads, stir-fries, or added to smoothies for a nutrient-rich boost.

4. Almonds

Almonds are not only a delicious nut but also a rich source of calcium. In addition to calcium, almonds offer various other nutrients like vitamin E, fiber, and healthy fats.

Just one ounce of almonds (approximately 23 nuts) provides about 75 milligrams of calcium. While almonds alone may not match the calcium content of milk, incorporating them into your diet can contribute to your overall calcium intake.

5. Fortified Plant-based Milk Alternatives

Many plant-based milk alternatives, such as soy milk, almond milk, and oat milk, are now fortified with calcium to match or exceed the calcium content found in dairy milk.

These non-dairy options are excellent choices for lactose intolerant individuals or those following a vegan lifestyle. A cup of fortified soy milk, for example, can offer around 300 milligrams of calcium, which is comparable to the amount found in a cup of dairy milk.

6. Sesame Seeds

Sesame seeds are tiny powerhouses of essential minerals, including calcium. With just one tablespoon of sesame seeds, you can obtain approximately 88 milligrams of calcium.

While sesame seeds alone may not contain as much calcium as milk, they can be easily incorporated into your diet by sprinkling them on salads, stir-fries, or adding them to your favorite baked goods and homemade granola.

7. Tofu

Tofu, made from soybeans, is an excellent plant-based source of calcium. It is a versatile ingredient that can be used in various dishes.

Half a cup of tofu can provide around 253 milligrams of calcium, surpassing the calcium content of a typical cup of milk. Besides being a great source of calcium, tofu is also rich in protein, making it an ideal option for vegetarians and vegans.

8. Canned Salmon

Canned salmon, including the bones, is a highly nutritious fish option that is packed with both calcium and vitamin D. Just three ounces of canned salmon can offer approximately 181 milligrams of calcium.

When selecting canned salmon, opt for wild-caught varieties, as they tend to have higher omega-3 fatty acid content compared to farmed salmon.

9. White Beans

White beans, like navy beans or cannellini beans, are not only high in fiber and protein but also offer a decent amount of calcium. A cooked cup of white beans can provide around 161 milligrams of calcium.

Adding white beans to soups, stews, or salads can be an easy and flavorful way to boost your calcium intake.

10. Broccoli

Broccoli is a nutrient-rich cruciferous vegetable known for its numerous health benefits. It is also a surprising source of calcium. A cup of cooked broccoli can provide approximately 62 milligrams of calcium.

Incorporating broccoli into your diet through stir-fries, salads, or as a side dish can be an excellent way to increase your calcium consumption.