Although milk has been known for decades as the most famous source of calcium, providing about 300 milligrams in one cup, it is not the only option. There are many foods that provide an equal or even greater amount of calcium, opening the door to a variety of options that suit different diets, whether vegetarian or traditional. According to a report on the health website VeryWellHealth, here are the most prominent of these foods. Yogurt tops the list, as one cup of plain or low-fat yogurt contains about 480 milligrams of calcium, which is much more than a cup of milk. It also provides probiotics, protein, and important minerals like potassium and magnesium. Soy foods and tofu Green soybeans (edamame) are one of the leading plant-based sources rich in calcium, as one cup can provide about 500 milligrams. Firm tofu, especially if it's made with calcium sulfate, can contain a similar amount, making it an important choice for vegans. Ricotta One cup of low-fat ricotta contains over 600 milligrams of calcium, far more than what milk offers, making it one of the richest dairy products in this element. Canned fish with bones Canned sardines with their small soft bones provide about 350 milligrams in one can, while canned salmon also gives a good amount thanks to its edible bones, in addition to heart-healthy omega-3 fatty acids. Fortified plant-based alternatives Almond, oat, or soy milk fortified with calcium can contain over 400 milligrams in one cup, sometimes even more than cow's milk. Between yogurt, cheese, canned fish, seeds, and leafy greens, daily calcium needs can be easily met without relying solely on milk. The same goes for fortified orange juice, which can provide about 350 milligrams in one cup. Surprising vegetables and seeds Leafy vegetables like kale (collard greens) offer over 300 milligrams in one cooked cup, while bok choy contains a relatively smaller amount, but the body absorbs calcium from it very efficiently. Chia seeds are also one of the richest plant sources, as 100 grams contain about 600 milligrams of calcium, while dried figs also provide a good dose, albeit high in calories. How much does the body need daily? Experts recommend that most adults between 19 and 50 years old get about 1000 milligrams of calcium daily, while the need increases to 1200 milligrams for women over 50 and for the elderly. Diversifying calcium sources provides greater dietary flexibility, especially for those who don't like milk or suffer from lactose intolerance.
