10 Foods Richer In Calcium Than Milk
Cheese: Many types of cheese are rich in calcium, with parmesan cheese topping the list with 1,184 mg of calcium per 100 grams.
Yogurt: Yogurt is another dairy product that is high in calcium. One cup of plain, low-fat yogurt contains around 415 mg of calcium.
Sardines: These small, oily fish are not only a great source of omega-3 fatty acids but also calcium. A 3.75-ounce serving of canned sardines contains around 370 mg of calcium.
Tofu: Tofu, also known as bean curd, is a popular plant-based protein source that is also high in calcium. Half a cup of firm tofu contains around 250 mg of calcium.
Almonds: Almonds are a nutritious snack that is high in calcium, with one ounce of almonds containing around 75 mg of calcium.
Fortified orange juice: Some brands of orange juice are fortified with calcium, with one cup of fortified orange juice containing around 350 mg of calcium.
Kale: Kale is a nutrient-dense leafy green that is also high in calcium. One cup of cooked kale contains around 180 mg of calcium.
Broccoli: Broccoli is a cruciferous vegetable that is high in several vitamins and minerals, including calcium. One cup of cooked broccoli contains around 70 mg of calcium.
Chia seeds: Chia seeds are a popular superfood that is high in several nutrients, including calcium. One ounce of chia seeds contains around 180 mg of calcium.
Edamame: Edamame, or soybeans, is another plant-based protein source that is high in calcium. One cup of cooked edamame contains around 100 mg of calcium.