5 Calcium-Rich Foods (Besides Milk)

Have you ever seen the vintage 1980s milk commercials? Do you remember the slogan? If you’re too young to remember or need a refresher, the iconic saying “milk does the body good”, brought awareness to consumers about the nutrition profile of milk.

Milk contains a mineral called calcium that is responsible for the structure of our bones and teeth, but would you be surprised if I told you milk is not the only calcium-rich food on the block? Keep reading to learn about five other calcium-rich foods to consider if you’re not a fan of drinking milk.

How much calcium do I need?

The amount of calcium you need daily depends on your age and sex. The average daily recommended amount for adult males and females 19-50 years old is 1,000 mg of calcium daily. The amount increases to 1,200 mg of calcium daily between the ages of 51 and 70 for both sexes. 

5 Foods to Boost Your Calcium Intake

1. Greek Yogurt

One reason someone may choose to avoid milk is because of lactose intolerance. Lactose is present in dairy and milk products, so people with lactose intolerance may experience unpleasant side effects if these products are consumed. However, persons with this intolerance may be able to enjoy Greek yogurt since it has less lactose than regular yogurt and milk.

2. Tofu 

Tofu is a versatile plant protein made from soybeans. The daily value (DV) for calcium is 1,300 mg for adults, and half a cup of tofu contains an attractive 253 mg—almost 20 percent of the DV!  Tofu may be an excellent vegan option for someone looking to increase their calcium intake while bypassing animal protein.

Looking for tofu recipes that even meat-eaters may enjoy? Try these Lose It! recipes:

• Crispy Baked Tofu Wraps
• One Pot Curry Tofu Lettuce Wraps
• Low-Calorie Simple Spring Rolls

3. Canned Sardines with Bones

Besides being full of protein, canned sardines are full of calcium. No need to pick out the bones; the high calcium content comes from the edible bones that are soft enough to chew. To get the most out of canned sardines, make sure you get sardines canned in oil. Sardines packed with water or tomato-based sauce have a lower calcium content. 

4. Fortified Orange Juice

Vitamin C is found in orange juice. But did you know fortified orange juice contains both vitamin C and calcium? Fortification intentionally increases the content of particular vitamins or minerals in food. Since consuming enough calcium is a U.S. public health concern, some orange juice brands fortify their product to increase calcium intake.

Know This: Orange juice is not the only calcium-fortified beverage on the market. Plant-based milk may also be fortified with calcium.  

5. Dark Green Leafy Vegetables

Turnip greens, kale, and spinach are dark, leafy green vegetables that contain calcium. Whether you choose to eat them in savory or sweet recipes, eating greens does not have to be boring. For instance, if you’re looking for a savory option, try them out in pasta, dips, and wraps. If you’re feeling adventurous, try adding them to sweet options such as smoothies or muffins.

The Bottom Line:

Regarding calcium, milk is not the only food that does a body good. Several food and beverage options contain calcium to support bone and tooth health.

Please share your favorite calcium-rich food in the comments section below.