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30 High-Calcium Foods That Are Healthier Than Milk

White Beans

One cup of canned white beans has 19% of your daily recommended calcium. They’re also high in iron, which can also help with bone health, oxygenating your blood, and promotes healthy hair, skin, and nails. You can add them to just about anything for a calcium boost, such as soups, pastas, casseroles, or hummus. Additionally, beans are a great source of fiber, which is just nutritional icing on the calcium cake! All the fiber can help your body absorb these essential nutrients. Don't go too bean crazy, though—those calories can add up if you're eating them for three meals a day! 

Kale

Two cups of raw kale has 19% of your daily recommended calcium. By making it the base of your lunch salad or even tossing it into a smoothie, you can make great strides towards your calcium goal. Bonus: add some other high-calcium foods to that salad or smoothie for an even bigger boost!

Almond Milk

Almond milk is fortified with calcium, which means it can provide you with up to 30% of the amount you need every day. It’s also much lower in calories and saturated fat than regular whole milk, so it’s ideal if you’re trying to watch your weight as well. It can be used to replace milk in just about every recipe—with the exception of pudding. 

Blackstrap Molasses

This staple of your grandparents’ kitchen might not seem appetizing, but it’s a great source of calcium, and it’s actually very sweet. and tasty. With 17% of your daily calcium in one mere tablespoon, you don't need a ton to reap its high-calcium benefits. 

Instant Oatmeal

Since it’s fortified with calcium, instant oatmeal is a great way to get a head start on your daily recommendend amount early in the morning. While it already provides you with 19% of your daily value, you can get even more calcium if you drizzle some blackstrap molasses over it. 

Black-Eyed Peas

This southern staple is filling, delicious, and full of calcium. Adding half of cup to your lunch or dinner will give you 18% of your daily value. Just try to hold back on the salt that accentuates them so well. 

Turnip Greens

This other southern culinary trademark can give your body the calcium it needs too. One cup of cooked turnip greens has 20% of your daily calcium. Why not whip up a classic southern dinner tonight with turnip greens, black-eyed peas, and some pork chops? It’s all in the name of healthy bones!

Firm Tofu

Good news for all vegans: Firm tofu is pretty much jam-packed with calcium. 86% of your daily value in half a cup, to be precise! Even if you’re not a vegetarian or vegan, try adding some tofu to your diet. It goes great with stir-fry, casseroles, and pasta. 

Collard Greens

Just like turnip greens, collard greens are high in calcium. Just one cooked cup has 27% of your daily value, which makes it easy to add to meals as a stand-alone side dish. You can also use raw collard greens as a sandwich wrap subsitute for bread, if you're looking for a low-calorie, high-calcium lunch. 

 

Sardines

If you can stomach them, sardines can help you along the road to strong bones. These little, pickled fish contain 37% of your daily calcium because you eat their bones along with the rest of them, and bones are where most calcium resides! It might be time to order that pizza with sardines and extra cheese—for extra calcium and to help mask the sardine taste. 

Chia Seeds

Chia seeds are tiny powerhouses that are filled with nutrients, especially calcium. According to Medical News Today, just a single ounce of chia seeds has 179 mg of calcium. Chia seeds also have Boron, which promotes bone and muscle health by helping the body metabolize calcium, phosphorous, and magnesium.

Yogurt

Like Chia seeds, yogurt is an incredible source of calcium and is high in probiotic bacteria, which have a multitude of health benefits. According to Healthline, one cup of plain yogurt contains 30% of your recommended daily intake of calcium. There are also other types of yogurt that are just as great for you. Low-fat yogurt is even higher in calcium (45% of your recommended daily), and Greek yogurt is great if you’re looking for some extra protein in your diet.

Whey Protein

Whey protein is usually found in milk and has a ton of health benefits, but it’s especially rich in calcium. Healthline says that even just a single one-ounce scoop of whey protein has 20% of your recommended daily intake of calcium. Whey protein is an excellent source of protein and easily-digestible amino acids. It's also great for losing weight and improving your blood sugar.

Rhubarb

Rhubarb is a vegetable with a ton of fiber, vitamin K, calcium, and some smaller amounts of several other vitamins. Rhubarb has a lot of calcium, but not all of it will be absorbed by your body like it is with other foods. However, you still get about 35% of your daily recommended intake from one cup of cooked rhubarb, according to Healthline.

Amaranth

In addition to being super-rich in calcium, amaranth is a good source of folate and other key minerals. These minerals include magnesium, manganese, iron, and phosphorous. In addition to all of that, one cup of amaranth leaves will give you approximately 28% of your daily recommended intake of calcium, according to Healthline. Or, if you cook amaranth grain, then you’ll get about 12% of your recommended daily intake.

Edamame

Edamame is a young soybean that's usually used in a lot of Asian cuisines. Healthline says that just one cup of edamame packs 10% of your daily recommended intake of calcium. On top of that, edamame has a super high protein content and gives you your daily folate requirement in one serving. 

Dried Figs

Dried figs are super-rich in antioxidants, fiber, and calcium. Dried figs are actually higher in calcium than most other dried fruits, with a total of 241 mg of calcium in just one ounce, according to Medical News Today. Dried figs also usually have a good amount of other vitamins and minerals, such as potassium and vitamin K.

Sunflower Seeds

According to Medical News Today, a single cup of sunflower seed kernels has approximately 109 mg of calcium, which is about 11% of your daily recommended. Sunflower seeds also have high amounts of magnesium, vitamin E, and copper. All of these various nutrients put together can help promote bone strength and flexibility while combating and preventing bone loss.

Broccoli Rabe

So if you ever wanted broccoli but a little more bitter, then this is for you. Medical News Today says that broccoli rabe contains 100 mg of calcium per cup, so about 10% of your daily recommended intake. If the flavor is a little too intense for you, don’t worry, there are a ton of recipes out there with ways to tone down and complement the flavor.

Sweet Potatoes

Who doesn’t love sweet potatoes? Medical News Today says that one large sweet potato contains about 68 mg of calcium and is rich in potassium and vitamins A and C. Sweet potatoes are a delicious treat you can enjoy that’s naturally low in fat and calories.

Okra

Okra’s a super versatile veggie that can be enjoyed fried, boiled, pickled, or roasted. Plus, a single cup of raw okra contains up to 82 mg of calcium, according to Medical News Today. Not only that, okra’s an excellent source of protein, fiber, iron, and zinc.

Oranges and Orange Juice

Oranges and orange juice are actually chock full of calcium? Who would’ve guessed! Medical News Today says that one large orange has about 74 mg of calcium, and a single class of calcium-fortified orange juice can have 300 mg! That’s 30% of your daily recommended intake.

Butternut Squash

Butternut squash can be enjoyed in a lot of different ways, and each cup you use has 84 mg of calcium, according to Medical News Today. That same one-cup serving can also give you 31 mg of vitamin C, which is more than a third of your recommended daily amount.

Arugula

What’s not to love about arugula? It’s got a fun name and 32 mg of calcium per cup, according to Medical News Today. Okay, okay, so that might not seem like an overly impressive number, but a person can eat three or four cups a serving, which boosts your overall intake. Not to mention, arugula contains a lot of water and is super low in calories.

Bok Choy

You may not be super familiar with this one. Bok choy is a super versatile Chinese cabbage that’s packed with nutrients. According to Greatist, one cup of bok choy has 74 mg of calcium and gives you a hefty dose of vitamins A and C to go along with it.

Seaweed

Okay, this one’s a little out there, but bear with us. Greatist says that one cup of raw seaweed gives you 126 mg of calcium, about 13% of your daily recommended intake. Seaweed’s also full of calcium, fiber, and iodine, which promotes proper thyroid functions.

Cheerios

Ah, a breakfast classic. Greatist says that a single cup of Cheerios will give you about 114 mg of calcium, 14% of your daily recommended intake. Cheerios are also known for helping lower cholesterol, so it packs a double whammy with all that calcium.

Soy Milk

Not a fan of cow’s milk? Maybe you’re lactose intolerant? Then soy milk is a fantastic option for you, and it even contains more protein than regular milk. According to Greatist, a cup of soy milk contains 300 mg of calcium, making up 30% of your daily recommended intake! Eat it with your Cheerios, and you’ve got a calcium-centric breakfast.

Baby Carrots

You can’t go wrong with carrots. You can eat them raw or cooked, and they’ll still taste fantastic and provide you with a healthy snack option! The website Eat This, Not That says that eating just 15 medium-sized baby carrots will get you 50 mg of calcium. Of course, you can always eat more and bump up your calcium intake. 

Green Beans

Green beans are a powerhouse of nutrients, and calcium is definitely one of its strong suits. One cup of cooked green beans can provide you with 60 mg of calcium and pack 16% of the day’s vitamin C intake, and 4 grams of fiber, according to the website Eat This, Not That. Green beans are also fantastic if you’re looking to lose weight.