Not Just Milk: 7 Foods That Contain Even More Calcium 0 55

Nutritionists, experts from VeryWell Health, suggested that you can get your daily calcium intake without milk — instead, yogurt, fish, tofu, and even chia seeds can fit into your diet.

Yogurt

A serving of plain unsweetened yogurt contains up to 488 mg of calcium, almost one and a half times more than a glass of milk. It also contains:

• zinc;
• potassium;
• magnesium;
• protein;
• probiotics.

At the same time, experts clarified that popular Greek yogurt contains less calcium — only about 250 mg. Furthermore, scientists have not yet been able to prove that yogurt directly reduces the risk of developing osteoporosis, according to data from a study published in the journal Frontiers in Nutrition. However, this does not make it any less valuable.

Ricotta and Tofu

Cheese lovers will appreciate ricotta — a serving contains up to 669 mg of calcium. Vegetarians should pay attention to firm tofu, especially when prepared with calcium sulfate: it typically contains up to 506 mg of calcium per serving.

Greens, Dried Fruits, and Seeds

If you prefer plant sources, consider kale, which contains 324 mg of calcium per 200 g, as well as a significant supply of vitamin K, iron, and magnesium.

As a sweet option, dried figs are suggested: there are about 200 mg of calcium in 100 g, but they also contain quite a bit of sugar, so moderation is important. An adult will do well with 2–4 fruits per day.

Meanwhile, 100 g of chia seeds contains 595 mg of calcium. Of course, it's difficult to eat that much at once, but even a tablespoon of seeds will add about 150 mg to your daily calcium intake.

Fish in a Convenient Form

Fresh fish can be quite expensive, but seafood lovers can add canned sardines to their diet — 351 mg of calcium in one can thanks to the soft edible bones. Canned salmon can also be included, which contains 168 mg of calcium per serving.

How Much Calcium Is Needed Daily

Adults need an average of 1000 mg of calcium per day, and after the age of 50, up to 1200 mg. This means that it's easy to reach the daily requirement by combining several foods, for example, a serving of yogurt, a handful of greens, and a spoonful of chia in one salad.