Key Takeaways
\nCalcium supports much more than bone health\u2014it\u2019s essential for muscle function, nerve signaling, heart rhythm, and hormone regulation.Foods like firm tofu, sardines, almonds, and chia seeds can offer more calcium per serving than a glass of milk, often with added benefits like fiber, healthy fats, or protein.Additionally, fortified plant-based milks and nutrient-dense whole foods provide versatile, dairy-free ways to meet daily calcium needs while supporting overall health.<\/p>\n
You may be privy to the fact that calcium<\/a> is an important mineral for building and maintaining strong bones<\/a> and teeth. But the benefits of this mineral go far beyond just bone health.\u00a0\n<\/p>\n \u201cCalcium plays an important role in bodily functions like helping our heart beat regularly, allowing our muscles and nerves to work properly, and helping our blood clot after an injury,\u201d shares Diane Han, MPH, RD, a weight management dietitian based in San Francisco, CA and the founder of Woking Balance Wellness.\n<\/p>\n \u201cCalcium also aids in hormone release, and some research suggests that adequate calcium intake may help support healthy blood pressure levels,\u201d adds Alison Ellis, MSc, RD, dietitian and founder of The Toddler Kitchen in Victoria, BC.\n<\/p>\n Cow\u2019s milk is often the poster child for calcium consumption in America, with 1 cup containing around 300 milligrams (mg) of the mineral. However, there are plenty of other foods that are actually better calcium sources than milk. \u201cMilk is often the first food we think of for calcium, but there are plenty of great options to choose from,\u201d Ellis says. Read on as we highlight eight foods higher in calcium than a glass of milk to help you reach your calcium quota for the day.<\/p>\n Alison Ellis, MSc, RD<\/a>, a dietitian and founder of The Toddler Kitchen in Victoria, BC 8 Foods That Have More Calcium Than a Glass of Milk <\/p>\n When it comes to calcium needs, adult women require approximately 1,200 mg per day, while adult men up to age of 70 need 1,000 mg daily (and 1,200 mg thereafter).\u00a0 The following eight foods impressively contain more calcium than a glass of cow\u2019s milk, helping you to meet these needs more easily\u2026and most of them are completely dairy-free!<\/p>\n Firm Tofu <\/p>\n Calcium Content: 506 milligrams per 1 cup\n<\/p>\n Though often thought of as an excellent plant-based protein<\/a>, B vitamin-, and iron-rich food, tofu is also a super source of calcium, with over 500 mg of the mineral per cup. \u201cCalcium sulfate is often used as a coagulant in the tofu-making process<\/a>, which boosts its calcium content. It\u2019s important to note that not all tofu is calcium-set, so be sure to check the nutrition label,\u201d explains Ellis. The well-rounded nutrition, neutral flavor, and satisfying texture of firm tofu also makes it a tasty addition to a range of recipes. \u201cI enjoy chopping tofu into cubes for stir-fries, or making a tofu scramble with nutritional yeast<\/a> and spices as a savory egg alternative,\u201d Ellis adds.\n<\/p>\n Collard Greens <\/p>\n Calcium Content: 425 milligrams per 1 cup\n<\/p>\n While slightly less popular than kale<\/a> or spinach<\/a>, collard greens are just as nutritious. \u201cThey\u2019re a good source of vitamin K<\/a> and calcium for bone health, antioxidants like beta-carotene and vitamin C for anti-inflammatory support<\/a>, and have a low glycemic index, making them suitable for diabetes management,\u201d shares Han. These dark leafy greens are often cooked down low and slow with seasonings to elicit a rich, savory flavor. However, collard greens are also delicious quickly saut\u00e9ed with garlic and lemon, or added to pastas and soups.\n<\/p>\n Sardines <\/p>\n Calcium Content: 351 milligrams per 3.75 ounces\u00a0\n<\/p>\n A fun fact about small tinned fish<\/a> like sardines<\/a> is that they\u2019re actually packed with their bones intact\u2014resulting in impressively high calcium content. \u201cThe bones are soft and safe to eat because they\u2019re cooked at high temperatures during the canning process,\u201d shares Ellis. But calcium isn\u2019t the only thing to write home about when it comes to these savory fish. \u201cCanned sardines are also rich in protein, heart-healthy omega-3 fats<\/a>, vitamin D, and iron,\u201d Ellis continues. And while some people may feel intimidated to start cooking with sardines, they\u2019re actually quite versatile. \u201cI love saut\u00e9ing them with a little olive oil and lemon for a pasta dish, or keeping it simple by adding them straight from the can to avocado toast,\u201d Ellis shares.\n<\/p>\n Almonds <\/p>\n Calcium content: 363 milligrams per 1 cup\n<\/p>\n When it comes to taste and nutrition, there\u2019s almost too much to love about almonds<\/a>. \u201cThey are rich in plant-based protein, healthy fats<\/a>, fiber, and vitamin E<\/a>, making them a great food to include regularly,\u201d shares Ellis, as these nutrients support heart, gut, immune<\/a>, and tissue health. But these tree nuts are also excellent sources of calcium, providing more of the mineral, cup for cup, than milk. And there\u2019s so many ways to enjoy almonds, too. \u201cYou can consume them in baked goods made with almond flour<\/a>, by dipping apples in almond butter<\/a>, or enjoy them roasted on their own or in trail mix,\u201d offers Han. \u201cI love keeping it simple and snacking on a handful of almonds, or spreading almond butter over apple slices with a sprinkle of cinnamon,\u201d adds Ellis.\n<\/p>\n Feta Cheese <\/p>\n Calcium content: 490 milligrams per 3.5 ounces\n<\/p>\n Though this roundup is almost entirely made up of dairy-free foods, feta cheese is one dairy-containing option worth mentioning for its calcium content, as it offers nearly 500 milligrams in just over three ounces. \u201cFeta cheese is a good source of protein, calcium, and probiotics<\/a> to help support weight management, bone health, and digestion. It\u2019s also lower in fat and calories, making it a healthier cheese option for weight management and bone health,\u201d explains Han. It\u2019s simply scrumptious added to pastas, salads, dips<\/a>, dressings, and egg dishes, too!\n<\/p>\n Chia Seeds <\/p>\n Calcium Content: 333 milligrams per 4 tablespoons\n<\/p>\n \u201dThese nutrient-dense seeds<\/a> pack in a lot of calcium, with 333 milligrams of calcium in only four tablespoons,\u201d shares Ellis. But there are plenty more alluring nutrients to be found in chia seeds<\/a> as well. \u201cChia seeds are loaded with omega-3 fatty acids<\/a>, antioxidants, protein, and fiber to support blood sugar control and weight management,\u201d adds Han. Their neutral taste and crunchy texture also makes them a delicious addition to a range of recipes. \u201cMaking a strawberry chia seed jam is one of my favorite ways to use chia seeds, but they\u2019re also easy to add to granola, smoothies<\/a>, or sprinkle on top of a salad or stir-fry,\u201d offers Ellis. Meanwhile Han loves adding them to overnight oats.\n<\/p>\n Canned Salmon <\/p>\n Calcium Content: 362 milligrams per 6 ounces\n<\/p>\n As another canned fish option, salmon<\/a> can also be an excellent grab when prioritizing calcium intake. \u201cCanned salmon with bones is another excellent source of calcium, providing 362 milligrams per six ounce serving. It\u2019s also high in protein, and provides vitamin D and omega-3 fats,\u201d shares Ellis. These nutrients champion heart, immune, and muscle health. Plus, there\u2019s so many uses for this accessible canned good in the kitchen (once separated from the bones it\u2019s packed in, of course). \u201cOne of my favorite lunches is making a simple canned salmon<\/a> salad with curry powder, raisins, and diced apple, wrapped in a whole grain tortilla,\u201d adds Ellis. Canned salmon can also be used for salmon cakes, salads, pastas<\/a>, and casseroles.\n<\/p>\n Fortified Plant-Based Milk <\/p>\n Calcium content: 379 milligrams per 1 cup\n<\/p>\n And finally, though often pitted against cow\u2019s milk, many fortified plant-based milks<\/a> actually win out over dairy when it comes to calcium, vitamin D, B12, and even protein content (depending on the brand). This makes them fantastic dairy alternatives that still encourage bone, metabolic, heart, and tissue health. \u201cFortified plant-based beverages such as almond, oat, or soy milk<\/a> are excellent dairy-free options. I enjoy using fortified almond milk in smoothies or oatmeal for a creamy texture, or adding it to coffee for a refreshing iced latte.\u201d says Ellis.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Calcium supports much more than bone health\u2014it\u2019s essential for muscle function, nerve signaling, heart rhythm, and…\n","protected":false},"author":2,"featured_media":474439,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-474438","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/474438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=474438"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/474438\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/474439"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=474438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=474438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=474438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nDiane Han, MPH, RD<\/a>, a weight management dietitian based in San Francisco, CA and the founder of Woking Balance Wellness<\/p>\n