Skip to content

Popular Foods With More Calcium Than a Glass of Milk

Step aside dairy—you aren't always the star of the show.

Calcium is an important mineral to consume every day as it helps to support your bones and allows your body to absorb key nutrients such as vitamin D. The body doesn't produce this mineral on its own, so it's important that you consume adequate levels of the mineral daily through diet.

There are many foods that pack a sufficient amount of calcium, aside from the obvious—cow's milk and dairy products. One 8-ounce glass of 1% milk contains about 305 milligrams of the mineral, per the USDA. However, there are plenty of other options that contain even more calcium than cow's milk. For reference, most adults require about 1,000 milligrams of the mineral daily.

Below, we provide just five examples of foods and beverages that have more calcium than a glass of milk. After, be sure to read 22 Genius Tips To Cut Back on Dairy, According to Experts.


spicy tofu steak

Did you know that a half-cup of regular tofu with calcium sulfate packs 434 milligrams of calcium? That's over 100 milligrams more than you'd find in a glass of cow's milk. If you're in need of some ways to incorporate tofu into your diet, be sure to check out Mac & Cheese, Lasagna, and Other Cheesy Recipes That Don't Use Dairy.


cooked spinach

Get this—one cup of cooked spinach packs 250 milligrams of calcium, so if you eat another 1/4 cup, you'll have consumed more of the mineral than what you'd receive in a single glass of milk.

Don't miss, 12 Surprising Vegetables That Become Healthier When They're Cooked.

Almond milk

almond milk

Almonds on their own are a good source of calcium, packing about 75 milligrams per ounce. However, one cup of fortified almond milk is even more impressive. For example, one 8-ounce glass of Silk Original Almond Milk offers 450 milligrams of calcium.

Sardines (with bones in)

Sardines in tin next to flax crackers

OK, we get it, sardines may not be the most appealing snack, unless you have a palate for seafood that is. However, one 3-ounce can of sardines with bones contains about 325 milligrams of calcium. But out some whole grain or seed-based crackers and munch away. Maybe even pair it with a crisp white wine and make it a new happy hour snack for you and your friends.

Now, be sure to read 13 Wine and Cheese Pairings You Have to Try.

Fortified orange juice

orange juice

One cup of Tropicana Pure Premium, calcium + vitamin D orange juice (no pulp) contains 350 milligrams of calcium, which is about 25% of the recommended dietary intake. Not to mention, with this beverage you get 100% of your daily needs of vitamin C. Cow's milk could never!

For more, be sure to check out:

Cheyenne Buckingham
Cheyenne Buckingham is the former news editor of Eat This, Not That! Read more about Cheyenne