Dietitians writing for Martha Stewart have identified eight common foods that deliver equal or higher amounts of calcium than a standard glass of cow milk.
A single glass of cow milk supplies around 300 milligrams of calcium toward the recommended daily allowance of about 1,000 milligrams for adults. However, experts note that dairy is far from the only item capable of meeting human calcium needs.
Calcium serves as a vital mineral for human health, helping to build strong bones, support muscle contraction, and facilitate nerve signal transmission throughout the body. While many people rely on dairy products for their daily intake, alternative foods can provide equal or superior nutrition.
According to dietitians, tofu made with calcium sulfate leads the list. A portion of about 240 millilitres of tofu contains up to 410 milligrams of calcium because calcium sulfate is used during manufacturing to solidify soy milk proteins. Tofu also provides a strong supply of plant-based protein.
Raw leafy cabbage, also known as collard greens, offers another high-calcium option. Two cups of raw leafy cabbage contain about 358 milligrams of calcium. The vegetable is also rich in vitamin K, a nutrient that plays an important role in maintaining bone health.
Plant seeds, fortified milk, and dairy options
Sesame seeds provide significant mineral density in small quantities. Four tablespoons of sesame seeds contain roughly 351 milligrams of calcium. Consumers can also obtain the mineral by eating tahini, a paste made from ground sesame seeds.
Unsweetened almond milk fortified with calcium delivers about 346 milligrams per glass. Producers frequently fortify plant-based milk with added minerals, allowing its calcium content to match or exceed that of traditional cow milk.
Among traditional dairy foods, regular plain low-fat yogurt offers about 334 milligrams of calcium per one-and-a-half cups. This yogurt also supplies protein and beneficial probiotics, which support gut health. Plain yogurt generally contains more calcium than Greek yogurt because manufacturers remove liquid whey during Greek yogurt production.
Seafood with edible bones and fortified juice
Canned fish provides another calcium-dense choice when eaten with bones. An 85-gram serving of canned sardines with bones contains about 325 milligrams of calcium, along with protein and vitamin D. Processing softens the fish bones, making them safe to eat. Vitamin D aids the body in absorbing calcium efficiently.
Similarly, a 140-gram serving of canned salmon with bones provides approximately 306 milligrams of calcium. As with sardines, much of the mineral content resides in the edible softened bones.
Fortified orange juice offers roughly 300 milligrams of calcium per glass, matching the content of cow milk. Dietitians recommend choosing orange juice options without added sugar whenever possible.
Recent dietary guidance on nutrition
The calcium report follows recent dietary advice on maintaining overall health through accessible foods. A doctor previously recommended affordable items that are easy to include in daily diets to promote nail health.
Dietitians also previously highlighted eight foods rich in vitamin C. Health experts warned that people must obtain vitamin C primarily through their daily diet rather than relying solely on supplements.
