Top 10 Foods With More Calcium Than Milk


Forget cow’s milk if you want organic sources of calcium. There are several types of seeds that are rich in this mineral and they are particularly ideal for plant-based eaters. A tablespoon of sesame seeds, for instance, contains almost 88mg of quality calcium.

Besides that, a tablespoon of chia seeds consists of 177 mg of calcium. This means that taking 2-3 tablespoons daily would give your body more calcium than taking a glass of milk. Other seeds that are rich in this mineral include poppy and flax seeds. The best thing about seeds is that they are highly flexible and fit in a wide range of diets.


Out of the wide range variety of nuts, almonds are known to have the highest amounts of calcium mineral. Well, a 30g serving size of these nuts contains around 75 mg of calcium.

They are among the top-rated superfoods since these nuts provide almost 3g of fiber for every ounce. In addition to that, these nuts are among the healthiest sources of protein and fats in addition to minerals such as manganese and magnesium.

You can enjoy them daily by simply using them as toppings on salads.


While beans boast high amounts of micronutrients, fiber, and protein, they are also excellent sources of calcium.

The winged beans variety is among the best alternatives to use instead of milk. This is because a cup of these cooked beans contains around 244 mg of calcium. It should be noted that this amount caters to 24% of calcium’s RDI.

On the other hand, white beans are also a great source since a cup of cooked white beans provides the body with almost 13% of its RDI.

Generally, taking one cup of bean will cater to almost ¼ of your daily calcium intake requirements. Besides that, they also have additional benefits such as lowering high levels of cholesterol and supplying the body with nutrients.


Data from the USDA nutrient database indicates that a single cup of cooked quinoa contains 31 mg of calcium.

Well, quinoa is an effective alternative source of calcium to milk. It’s gluten-free with high amounts of protein as well. This is one of the few notable plant foods that naturally contain high amounts of essential amino acids.

It’s normally served as an alternative to rice and so you can serve with a salad. Its high protein content also promotes the long-lasting feeling of satiety.

Whey Protein

Whey protein is usually found in milk and it has lots of health benefits. It’s known among dieters to be an excellent source of protein as well as high levels of amino acids.

However, whey protein also has exceptionally high amounts of calcium mineral. One ounce of whey protein powder isolate has around 200 mg of calcium and this accounts for almost 20% of the RDI. The fact that it aids the process of weight loss and helps to regulate the levels of blood sugar makes it ideal for most wellness regimens.


Dieters love rhubarb for its lots of fiber and vitamin K. it’s mostly used to support weight loss since it enhances the feeling of satiety and helps to improve digestive health.

The fact that rhubarb has high levels of prebiotic fiber means that it can effectively promote the functionalities of the gut bacteria.

However, its calcium numbers are also great. A cup of cooked rhubarb contains around 87 mg of calcium content. While everything may not be absorbed due to its high fiber content, your body will end up absorbing at least 25% of calcium.

Generally, rhubarb isn’t a common inclusion in most meals or snacks. However, it’s quite delicious and you can add them to your roasted foods.


This is another outstanding source of calcium. For starters, most types of yogurt products usually have high levels of live probiotic bacteria. As a result, they help to promote gut health.

But taking a cup of plain yogurt means that your body will end up receiving almost 30% of calcium’s RDI. Besides that, you will also benefit from other minerals and vitamins like B2, B12, potassium, and phosphorus.

You can enjoy your cup of yogurt with nuts, berries, or seeds.


The rich nutritious edible bones of sardines are the most effective sources of calcium. A 3 oz. serving size of canned sardines with bones contains almost 325 mg of calcium! This means that they provide the body with almost a third of the RDI.

Sardines are safer alternatives for seafood lovers. While most seafood products usually contain high mercury content, smaller fish like sardines have generally low levels of mercury.

While sardines provide the body with calcium, they also have high levels of minerals such as selenium which can help to prevent mercury toxicity.

Note: most people don’t like sardines but if you find a way of incorporating them deliciously into your food, then you should consider trying them out.

Dark, Leafy Greens

It’s almost true to say that dark leafy greens are staples in all wellness diets. Well, if you want to increase your calcium intake without relying on milk sources, then just add these vegetables to your diet.

A cup of dark leafy greens such as collard greens contains 266 mg of calcium. This amount is almost a quarter of what your body needs daily for calcium. Other rich sources of calcium that you can try out include kale, broccoli, and spinach.


Amplify your calcium intake without taking a glass of milk by taking oranges. 100g of this fruit contains around 40 mg of calcium. If you are going to take a cup of this citrus fruit, then your body will end up receiving almost 72 mg of calcium.

Taking a glass of orange juice will not only supply your body with calcium but you will also enjoy the benefits of Vitamin C. Generally, these are highly nutritious fruits that also supply the body with vitamin A, sugar, and fiber. You can take oranges or orange juice at any time of the day, with or without food.

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