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Top 10 Foods With More Calcium Than Milk

#1. Seeds

  • Chia seeds provide 177 mg of Calcium per tablespoon. Just 3 tablespoons a day would give you far more Calcium than a glass of milk
  • Sesame, poppy, and flax seeds are also high in the mineral
  • Seeds are easy to add into salads, topped on toast or blended in a smoothie!
  • Seeds are also rich in Omega-3 fatty acids

#2. Sardines

  • One of the best sources of dairy-free Calcium out there
  • Just 3 ounces of sardines will satisfy 33% of your daily Calcium requirement
  • Find them canned in oil WITH bones (that’s where most of the Calcium comes from!)
  • While most people don’t enjoy sardines, there are many Mediterranean dishes that incorporate the fish deliciously. Try them with tossed with tomatoes, cucumbers, feta cheese and olives.

#3. Almonds

  • Of all nuts, almonds are highest in Calcium
  • Almonds also provide 3 grams of fiber per ounce and are packed with protein and various vitamins – a true superfood!
  • Get your almonds raw to avoid excess sugars and fats
  • Enjoy them mixed as a trail mix and topped on salads!

#4. Dark, Leafy Greens

  • The darker the leaf – the higher the calcium
  • Just 1 cup of collard greens has 266 mg – a quarter of your daily need for Calcium
  • Spinach, kale, and broccoli are among the highest sources of the mineral
  • It is easy to saute these greens and incorporate them into your meals throughout the day

#5. Beans

  • Beans are known for their high amounts of protein and fiber, but they contain a great amount of micronutrients as well
  • The best bean sources of Calcium are green beans, soy beans, winged beans, and white beans
  • With these beans, just 1 cup will satisfy a quarter of your daily Calcium requirement
  • Beans are highly nutritious and may even help lower cholesterol!

#6. Oranges

  • 1 cup of freshly squeezed orange juice provides about 72 mg of Calcium
  • Oranges are also famous for their high amounts of Vitamin C which will help your body better absorb the Calcium!
  • While it’s not as much as a cup of milk, oranges provide a variety of nutrients that milk does not. Also, many orange juices today are fortified with Calcium, to have the same amount as milk!

#7. Yogurt

  • An excellent source of Calcium
  • 1 cup of plain yogurt provides a third of your Calcium needs
  • Many yogurts also provide probiotics – a healthy gut provides a huge amount of benefits
  • Try yogurt topped with berries, nuts, and seeds for a nutritious breakfast!

#8. Quinoa

  • A healthy whole grain and a complete protein with all essential amino acids!
  • 1 cup of cooked quinoa provides up to 100 mg of Calcium, plus a high amount of potassium and zinc
  • Quinoa is a great healthy alternative to rice and can be served hot in a bowl or cold in a salad
  • The high amount of protein in quinoa will help keep you fuller longer

#9. Rhubarb

  • The amount of Calcium in rhubarb is quite high, although it is a less digestible form. But even if we only absorb 25% of it, we still get about 90 mg of Calcium per cup!
  • Rhubarb also contains prebiotic to encourage the growth of healthy gut bacteria
  • Rhubarb may be a rare inclusion to your meals and snacks, but they are delicious and can be incorporated raw or roasted in many recipes!

#10. Whey Protein

  • 1 ounce of whey protein provides about 200 mg of Calcium!
  • This protein powder is derived partly from milk and is an excellent source of Calcium and protein
  • Whey protein has also shown to improve blood sugar levels and aid in weight loss
  • Easy to add to smoothies, oatmeal, and more!
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