8 Foods With More Calcium Than a Glass of Milk, According to Registered Dietitians
:max_bytes(150000):strip_icc()/more-calcium-than-milk-GettyImages-1197555669-0dd14508e62c4e80923b8d9a8d0ed9ae.jpg?w=780&resize=780,470&ssl=1 "8 Foods With More Calcium Than a Glass of Milk, According to Registered Dietitians")
Key Takeaways
- Calcium supports much more than bone health—it’s essential for muscle function, nerve signaling, heart rhythm, and hormone regulation.
- Foods like firm tofu, sardines, almonds, and chia seeds can offer more calcium per serving than a glass of milk, often with added benefits like fiber, healthy fats, or protein.
- Additionally, fortified plant-based milks and nutrient-dense whole foods provide versatile, dairy-free ways to meet daily calcium needs while supporting overall health.
You may be privy to the fact that calcium is an important mineral for building and maintaining strong bones and teeth. But the benefits of this mineral go far beyond just bone health.
“Calcium plays an important role in bodily functions like helping our heart beat regularly, allowing our muscles and nerves to work properly, and helping our blood clot after an injury,” shares Diane Han, MPH, RD, a weight management dietitian based in San Francisco, CA and the founder of Woking Balance Wellness.
“Calcium also aids in hormone release, and some research suggests that adequate calcium intake may help support healthy blood pressure levels,” adds Alison Ellis, MSc, RD, dietitian and founder of The Toddler Kitchen in Victoria, BC.
Cow’s milk is often the poster child for calcium consumption in America, with one cup containing around 300 milligrams (mg) of the mineral. However, there are plenty of other foods that folks may not realize are actually better calcium sources than milk. “Milk is often the first food we think of for calcium, but there are plenty of great options to choose from,” Ellis emphasizes.
Read on as we highlight eight foods higher in calcium than a glass of milk to help you reach your calcium quota for the day.
- Alison Ellis, MSc, RD, a dietitian and founder of The Toddler Kitchen in Victoria, BC
- Diane Han, MPH, RD, a weight management dietitian based in San Francisco, CA and the founder of Woking Balance Wellness
8 Foods That Have More Calcium Than a Glass of Milk
When it comes to calcium needs, adult women require approximately 1,200 mg per day, while adult men up to age of 70 need 1,000 mg daily (and 1,200 mg thereafter).
The following eight foods impressively contain more calcium than a glass of cow’s milk, helping you to meet these needs more easily…and most of them are completely dairy-free!
Firm Tofu
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Calcium Content: 506 milligrams per one cup
Though often thought of as an excellent plant-based protein, B vitamin-, and iron-rich food, tofu is also a super source of calcium, with over 500 mg of the mineral per cup. “Calcium sulfate is often used as a coagulant in the tofu-making process, which boosts its calcium content. It’s important to note that not all tofu is calcium-set, so be sure to check the nutrition label,” explains Ellis. The well-rounded nutrition, neutral flavor, and satisfying texture of firm tofu also makes it a tasty addition to a range of recipes. “I enjoy chopping tofu into cubes for stir-fries, or making a tofu scramble with nutritional yeast and spices as a savory egg alternative,” Ellis adds.
Collard Greens
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Calcium Content: 425 milligrams per one cup
While slightly less popular than kale or spinach, collard greens are just as nutritious. “They’re a good source of vitamin K and calcium for bone health, antioxidants like beta-carotene and vitamin C for anti-inflammatory support, and have a low glycemic index, making them suitable for diabetes management,” shares Han. These dark leafy greens are often cooked down low and slow with seasonings to elicit a rich, savory flavor. However, collard greens are also delicious quickly sautéed with garlic and lemon, or added to pastas and soups.
Sardines
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Calcium Content: 351 milligrams per 3.75 ounces
A fun fact about small tinned fish like sardines is that they’re actually packed with their bones intact—resulting in impressively high calcium content. “The bones are soft and safe to eat because they’re cooked at high temperatures during the canning process,” shares Ellis. But calcium isn’t the only thing to write home about when it comes to these savory fish. “Canned sardines are also rich in protein, heart-healthy omega-3 fats, vitamin D, and iron,” Ellis continues. And while some people may feel intimidated to start cooking with sardines, they’re actually quite versatile. “I love sautéing them with a little olive oil and lemon for a pasta dish, or keeping it simple by adding them straight from the can to avocado toast,” Ellis shares.
Almonds
Calcium content: 363 milligrams per one cup
When it comes to taste and nutrition, there’s almost too much to love about almonds. “They are rich in plant-based protein, healthy fats, fiber, and vitamin E, making them a great food to include regularly,” shares Ellis, as these nutrients support heart, gut, immune, and tissue health. But these tree nuts are also excellent sources of calcium, providing more of the mineral, cup for cup, than milk. And there’s so many ways to enjoy almonds, too. “You can consume them in baked goods made with almond flour, by dipping apples in almond butter, or enjoy them roasted on their own or in trail mix,” offers Han. “I love keeping it simple and snacking on a handful of almonds, or spreading almond butter over apple slices with a sprinkle of cinnamon,” adds Ellis.
Feta Cheese
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Calcium content: 490 milligrams per 3.5 ounces
Though this roundup is almost entirely made up of dairy-free foods, feta cheese is one dairy-containing option worth mentioning for its calcium content, as it offers nearly 500 milligrams in just over three ounces. “Feta cheese is a good source of protein, calcium, and probiotics to help support weight management, bone health, and digestion. It’s also lower in fat and calories, making it a healthier cheese option for weight management and bone health,” explains Han. It’s simply scrumptious added to pastas, salads, dips, dressings, and egg dishes, too!
Chia Seeds
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Calcium Content: 333 milligrams per four tablespoons
”These nutrient-dense seeds pack in a lot of calcium, with 333 milligrams of calcium in only four tablespoons,” shares Ellis. But there are plenty more alluring nutrients to be found in chia seeds as well. “Chia seeds are loaded with omega-3 fatty acids, antioxidants, protein, and fiber to support blood sugar control and weight management,” adds Han. Their neutral taste and crunchy texture also makes them a delicious addition to a range of recipes. “Making a strawberry chia seed jam is one of my favorite ways to use chia seeds, but they’re also easy to add to granola, smoothies, or sprinkle on top of a salad or stir-fry,” offers Ellis. Meanwhile Han loves adding them to overnight oats.
Canned Salmon
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Calcium Content: 362 milligrams per six ounces
As another canned fish option, salmon can also be an excellent grab when prioritizing calcium intake. “Canned salmon with bones is another excellent source of calcium, providing 362 milligrams per six ounce serving. It’s also high in protein, and provides vitamin D and omega-3 fats,” shares Ellis. These nutrients champion heart, immune, and muscle health. Plus, there’s so many uses for this accessible canned good in the kitchen (once separated from the bones it’s packed in, of course). “One of my favorite lunches is making a simple canned salmon salad with curry powder, raisins, and diced apple, wrapped in a whole grain tortilla,” adds Ellis. Canned salmon can also be used for salmon cakes, salads, pastas, and casseroles.
Fortified Plant-Based Milk
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Calcium content: 379 milligrams per one cup
And finally, though often pitted against cow’s milk, many fortified plant-based milks actually win out over dairy when it comes to calcium, vitamin D, B12, and even protein content (depending on the brand). This makes them fantastic dairy alternatives that still encourage bone, metabolic, heart, and tissue health. “Fortified plant-based beverages such as almond, oat, or soy milk are excellent dairy-free options. I enjoy using fortified almond milk in smoothies or oatmeal for a creamy texture, or adding it to coffee for a refreshing iced latte.” says Ellis.
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