When it comes to calcium, most people automatically think of milk. But did you know there are plenty of other foods with more calcium than milk? If you’re looking to boost your calcium intake without relying solely on dairy, you’re in luck. Here are ten surprising options that can give you a serious calcium kick—some even more than an 8-ounce glass of milk!
Key Takeaways
- Tofu made with calcium sulfate can provide a hefty dose of calcium, often surpassing that of milk.
- Fortified plant milks are great alternatives, often matching or exceeding the calcium content of dairy milk.
- Canned salmon is a sneaky source of calcium thanks to its edible bones, making it a nutritious option.
- Almonds are not just a tasty snack; they also pack a good amount of calcium in a small serving.
- Dried figs are a sweet way to get calcium, making them a versatile addition to your diet.
1. Tofu (Calcium-Set)
Okay, so you're looking for calcium alternatives? Let's talk tofu! But not just any tofu – we're talking about calcium-set tofu. This stuff is seriously impressive. It's made with calcium sulfate, which significantly boosts its calcium content.
I remember the first time I tried calcium-set tofu. I was skeptical, thinking tofu was always bland. Boy, was I wrong! It's all about how you prepare it.
Here's why I think it's awesome:
- It's a complete protein, which is great if you're trying to cut back on meat.
- It's super versatile. You can bake it, fry it, stir-fry it, or even blend it into smoothies.
- It soaks up flavors like a champ. Marinate it in anything you like!
I like to press my tofu first to get rid of excess water. Then, I marinate it in a mix of soy sauce, ginger, garlic, and a touch of maple syrup. Air frying it makes it crispy on the outside and soft on the inside. Seriously good!
And the calcium? A half-cup serving can pack around 434 mg of calcium. That's more than a glass of milk! Plus, it's a fantastic option for those needing healthy eating and avoiding dairy. Give it a try; you might be surprised!
2. Fortified Plant Milk
Okay, so maybe you're not a huge fan of dairy milk. No sweat! Fortified plant milks are here to save the day. These aren't your grandma's alternative milks; they're often packed with just as much, if not more, calcium than regular cow's milk. Seriously, it's like they're showing off!
Many brands fortify their plant-based milks to match or exceed the calcium levels of dairy milk. This makes them a fantastic option for anyone, whether you're vegan, lactose intolerant, or just looking to mix things up. Plus, they come in a bunch of different flavors and varieties, so you're bound to find one you love. I personally love oat milk in my coffee, it's so creamy!
I've been swapping out dairy milk for almond milk in my cereal, and honestly, I can't tell the difference. It's a simple change that makes me feel like I'm doing something good for my body. Plus, it keeps things interesting in the kitchen.
Here's a quick rundown of why fortified plant milks are awesome:
- Great source of calcium
- Often lower in calories than dairy milk
- Available in tons of varieties (almond, soy, oat, rice, etc.)
- Easy to find in most grocery stores
So, next time you're at the store, grab a carton of fortified plant milk and give it a try. You might be surprised at how much you like it! And you'll be getting a good dose of calcium without even trying too hard. Don't forget to check the labels for added sugars, though! You can also boost your morning energy drink with plant milk.
3. Canned Salmon
Okay, so maybe you're not thinking gourmet when you picture canned salmon, but hear me out! It's a super convenient and surprisingly versatile way to boost your calcium intake. Plus, it's packed with other good stuff like protein and omega-3 fatty acids.
Think of it this way: you're getting a nutritional powerhouse in a can. I like to keep a few cans in the pantry for quick lunches or easy dinners. It's way more exciting than it sounds, trust me.
Canned salmon is a great option because the canning process softens the bones, making them edible and a fantastic source of calcium. Just make sure you're buying salmon with the bones included!
Here are a few ideas to get you started:
- Salmon salad sandwiches (a twist on tuna!)
- Added to pasta dishes for extra protein and flavor.
- Mixed into scrambled eggs or omelets for a calcium-rich breakfast.
Canned salmon is also great for your heart health.
4. Almonds
Okay, so maybe almonds aren't exactly overflowing with calcium compared to, say, fortified plant milk, but they're still a pretty awesome source, and let's be real, way more convenient to snack on straight from your bag. A half-cup of almonds packs around 190mg of calcium. Plus, they're loaded with healthy fats and other good stuff.
I always keep a bag of almonds in my desk drawer at work. It's a much better alternative than hitting the vending machine for a sugary snack, and I feel good knowing I'm getting a little calcium boost too. Plus, they're great in salads or just toasted in a pan for a fancy touch.
Here's a quick look at the calcium content:
- Half-cup of almonds: ~190mg
- 23 almonds: ~76mg
- Two tablespoons of almond butter: ~111mg
So, whether you're munching on them whole, spreading almond butter on your toast, or adding them to your trail mix, almonds are a tasty and easy way to sneak some extra calcium into your day. Don't forget to explore other options for women's health too!
5. Chia Seeds
Okay, so you're looking for a calcium boost? Don't sleep on chia seeds! These tiny little guys are nutritional powerhouses. I mean, seriously, who knew something so small could pack such a punch? They're super easy to incorporate into your diet, too.
I've been experimenting with them lately, and it's been fun. I've been adding them to my smoothies, sprinkling them on my yogurt, and even making chia seed pudding. It's surprisingly versatile. Plus, it's a great way to sneak in some extra fiber and omega-3s.
Here's why they're awesome:
- They're loaded with fiber, which is great for digestion.
- They're a good source of omega-3 fatty acids, which are important for heart health.
- They're packed with antioxidants, which help protect your cells from damage.
I've found that soaking chia seeds in water or milk before eating them makes them easier to digest. It also helps to release their nutrients, so you get even more benefits. Plus, it gives them a fun, gel-like texture that I really enjoy.
And let's not forget about the calcium! While they might not have as much as a glass of milk, they still contribute a decent amount to your daily intake. A 100g serving of chia seeds contains a whopping 595mg of calcium. So, if you're looking for a non-dairy calcium source, chia seeds are definitely worth considering.
Give them a try – you might be surprised at how much you like them!
6. Kale (Cooked)
Kale has really taken off in the last decade, going from a background veggie to a superfood superstar. You can find it in everything now, from pesto to chips, but sometimes the simplest ways are the best.
One cup of cooked kale packs a serious calcium punch. It's easy to add to your diet, too. Toss it into stir-fries, soups, or stews for a quick nutrient boost. Or, if you're feeling snacky, kale chips are always a good choice.
Kale is awesome because it doesn't have a lot of those things called oxalates, which can stop your body from soaking up all the good calcium. So, you get more of the calcium goodness compared to some other leafy greens.
Here's a quick look at the calcium content:
- Cooked Kale: Roughly 177mg per cup
- It also delivers more iron than red meat
- It also delivers more folic acid than eggs
So, next time you're planning a meal, think about adding some cooked kale. Your bones will thank you! Plus, incorporating seafood into your diet can further support heart health.
7. White Beans
Okay, so maybe beans aren't the first thing that pops into your head when you think about calcium, but white beans are surprisingly good source! We're talking navy beans, cannellini beans, Great Northern beans – all those creamy varieties. They're not just about calcium either; they're packed with other nutrients too.
I always have a can or two of white beans in my pantry. They're super versatile. Toss them in a salad, blend them into a dip, or roast them with some olive oil and spices for a quick and easy side.
Looking for a new dip? Try pureeing some white beans with olive oil and your favorite spices. Roasted red pepper is a great addition. Or, just toss them into your next soup for a boost of nutrients. Four tablespoons of white beans nutrition contain 48mg of calcium (5% DV).
Here's a quick look at the calcium content:
- Half-cup serving: ~71mg of calcium
- Good source of fiber
- Versatile in recipes
8. Fortified Orange Juice
Okay, so maybe you're not a huge milk fan, or perhaps you're just looking to mix things up. Fortified orange juice is here to save the day! It's a super easy and tasty way to get a good chunk of your daily calcium. Plus, it's packed with vitamin C, which is awesome for your immune system. It's a win-win!
I mean, who doesn't love a glass of OJ in the morning? Now you can feel even better about it knowing you're also boosting your calcium intake. Just make sure it's the fortified kind to get the added benefit. It's especially great if you're lactose intolerant or just trying to cut back on dairy. You can even mix orange juice with Dijon mustard, vinegar, and your favorite herbs to create a zesty, refreshing salad dressing that adds a citrusy twist to any greens. It's not just for breakfast anymore!
Fortified orange juice isn't just about calcium. It often comes with vitamin D, which helps your body absorb that calcium more efficiently. It's also got antioxidants and flavonoids that are good for your heart. So, you're not just building stronger bones; you're giving your whole body a boost. Remember to check the label for added sugars, though!
Here's a quick look at the calcium content:
- One 8-ounce cup of fortified orange juice provides approximately 350 mg of calcium.
- That's around 35% of the recommended daily intake.
- It's a convenient option, especially when enriched with both calcium and vitamin D.
So, next time you're at the store, grab a carton of fortified orange juice and give your bones a little love. And while you're thinking about your health, why not check out some tips for healthy eating to boost your overall wellbeing?
9. Dried Figs
Okay, so maybe you're not always thinking about figs, but hear me out! Dried figs are actually a pretty awesome source of calcium. I know, right? Who knew these little guys could pack such a punch? Two dried figs give you around 65mg of calcium. That's not bad at all!
I like to slice them up and throw them on my oatmeal in the morning. It adds a little sweetness and a nice chewy texture. Plus, you're getting that extra calcium boost to start your day. You can also blend them into smoothies, which is another easy way to sneak them in. And if you're feeling fancy, try pairing them with cheese – it's a surprisingly delicious combo. Or, get really adventurous and put them on pizza!
Figs are also a good source of fiber, which is always a win. They can help keep things moving, if you know what I mean. Plus, they've got other vitamins and minerals that are good for you. So, really, there's no reason not to give them a try.
Here are some ideas to incorporate dried figs into your diet:
- Add them to your morning oatmeal or cereal.
- Blend them into smoothies for extra sweetness and nutrients.
- Pair them with cheese for a tasty snack or appetizer.
- Chop them up and add them to baked goods like muffins or cookies.
- Use them as a topping for pizza (trust me, it's good!).
So, next time you're at the store, grab a bag of dried figs. Your bones will thank you! And while you're thinking about bone health, remember that whole grains are essential for overall wellness too!
10. Broccoli
Okay, so broccoli might not be the absolute rockstar of calcium-rich foods, but hear me out! It's still a great addition to your diet, and it's super versatile. Plus, it's packed with other good-for-you stuff like fiber and vitamins.
Think of broccoli as a team player. On its own, one cup of broccoli has some calcium, but when you pair it with other calcium sources, you're golden. I love roasting broccoli with a sprinkle of parmesan cheese (cheese is a calcium powerhouse!) or adding it to a stir-fry with some tofu.
Broccoli is one of those veggies that you can easily sneak into almost any meal. Chop it up small and add it to pasta sauce, throw it in an omelet, or even blend it into a smoothie (if you're brave!).
Here are some ideas to boost your broccoli game:
- Steam it and top with sesame seeds.
- Roast it with garlic and a drizzle of olive oil.
- Add it to your favorite soup or stew.
Don't underestimate the power of this little green tree! It's a simple way to add a bit more calcium to your day, and it's delicious too. For a healthy diet, consider adding calcium enriched fruits to your meals.
Wrap-Up: Time to Get Creative with Calcium!
So there you have it! Who knew there were so many tasty foods out there that can give you more calcium than milk? From leafy greens to fortified plant milks, the options are endless. It’s all about mixing things up and finding what you enjoy. Whether you’re lactose intolerant, vegan, or just looking to add some variety to your diet, these foods can help keep your bones strong and healthy. So go ahead, get adventurous in the kitchen and try out some of these surprising calcium-rich foods. Your body will thank you!
Frequently Asked Questions
What are some non-dairy foods high in calcium?
There are many non-dairy foods rich in calcium, including tofu, fortified plant milks, canned salmon, almonds, chia seeds, cooked kale, white beans, fortified orange juice, dried figs, and broccoli.
How much calcium do I need daily?
Most adults need about 1,000 mg of calcium each day to support healthy bones and teeth.
Can I get enough calcium from a vegan diet?
Yes! Vegans can obtain calcium from foods like fortified plant milks, tofu, leafy greens, nuts, and seeds.
Is it true that some foods have more calcium than milk?
Yes, some foods, like fortified plant milks and certain types of tofu, can contain more calcium per serving than cow's milk.
What are the benefits of calcium?
Calcium is essential for building strong bones and teeth, and it also plays a crucial role in muscle function, nerve signaling, and blood clotting.
Are there any risks of consuming too much calcium?
Yes, consuming too much calcium can lead to kidney stones and may interfere with the absorption of other minerals. It's important to balance your intake.