10 Foods That Contain More Calcium Than Milk

Kitchen

Since many people avoid milk due to lactose intolerance or simply because they don't like its taste, it's essential to find other foods that can meet the daily calcium requirement, which is extremely important for healthy and strong bones.

We reveal 10 foods that contain more calcium than milk.

1. Seeds

Chia seeds contain 177mg of calcium per teaspoon. Just 3 teaspoons a day will provide you with much more calcium than a glass of milk.
Seeds like sesame, poppy, and flax are also rich in minerals.
You can add seeds to salads or smoothies.
Seeds are also rich in omega-3 fatty acids.

2. Sardines

One of the best sources of calcium.
Canned sardines in oil contain more calcium than a glass of milk.
Although many people don't like sardines, there are many Mediterranean dishes with this fish that are also delicious. Try them with tomatoes, cucumbers, feta cheese, and olives.

3. Almonds

Among all nuts, almonds have the highest calcium content.
They are packed with proteins and various vitamins, making them a superfood.
Eat raw almonds to avoid excess sugar and fat.
You can also add them to salads.

4. Dark Green Vegetables

The greener the vegetable, the more calcium it contains.
Just one cup of green vegetables has about 270mg, which meets a quarter of your daily calcium needs.
Spinach, kale, and broccoli are top green vegetables rich in calcium.

5. Beans

Beans are rich in proteins, fibers, and minerals.
Besides white beans, the best sources of calcium are peas, green beans, and soy.
Just one cup of these legumes meets a quarter of your daily calcium needs.
Beans are very nutritious and can even help lower cholesterol!

6. Oranges

Oranges contain a large amount of vitamin C, which helps your body absorb calcium!
One cup of freshly squeezed orange juice contains about 70mg of calcium.

7. Yogurt

Yogurt is an excellent source of calcium.
One cup of plain yogurt meets a third of your daily calcium needs.
Some types of yogurt contain probiotics, which are extremely beneficial for gut health.
Make yourself a nutritious breakfast by pouring yogurt over oats, nuts, and seeds (sesame, flax, etc.).

8. Quinoa

Quinoa is a protein-rich food and also a good source of iron, magnesium, calcium, and plant fibers.
One cup of cooked quinoa provides up to 100mg of calcium and a large amount of potassium and zinc.
Quinoa is a healthy alternative to rice and is recommended in salads.
Its high protein content will help you stay full longer.

9. Rhubarb

The amount of calcium in rhubarb is quite high, about 90mg per cup!
Although rhubarb is rarely consumed as a main dish, it is very tasty even raw. This plant can also be a great addition to other dishes.

10. Whey Protein

This protein powder is partially derived from milk and is an excellent source of calcium and protein.
Whey proteins also normalize blood sugar levels and help with weight loss.
You can add whey protein to smoothies, oatmeal, and many other dishes!