6 Foods That Contain More Calcium Than a Glass of Milk
Your parents nagged you to drink your milk when you were a kid and rightly so. Calcium is abundant in dairy foods and is a super important mineral for not only bone health but also muscle function, nerve transmission, and hormone secretion.
So, calcium is important and we need a heck of a lot of it. Most adults (age 19-50) need 1,000 milligrams a day and women over 50 need 1,200 milligrams per day. Unfortunately, most women only get about 750 milligrams daily and a chronic calcium deficit can lead to osteoporosis.
Milk is an excellent source of calcium, with an average of 300 milligrams of calcium per 8-ounce glass. But if you don’t like dairy products or can’t digest them well, there are other super sources out there.
Here are seven foods that have more calcium than a glass of milk.
As per the USDA, one and a half cup of chickpeas contains about 315 mg of calcium along with filling fiber and protein. You can roast them and eat them as a snack with lime, onions, and tomatoes or use them to make a wholesome soup.
One tiny three-ounce serving packs 370 milligrams of calcium. And, like all fish, sardines are also a great source of omega-3 fatty acids and vitamin D. “I like to grill them and throw them on top of a salad,” says Zeitlin. Make a mock Caesar salad by chopping them and mixing with three tablespoons of olive oil, one tablespoon of vinegar, and a pinch of salt and pepper, then tossing with calcium-rich dark leafy greens. Or add them into a stir-fry with spinach, mushrooms, onions, and tomatoes.
3. Collard Greens
For building or maintaining strong bones, collard greens are an amazing dairy alternative. Just two cups of collard greens contain 452.2 mg of calcium, nearly 90% of your daily value intake. You drink milk, but who says you can’t drink your greens? Collard greens, spinach, or kale can make great additions to your daily smoothie.
Collard greens also contain vitamin B6 and folic acid, which reduce homocysteine levels. (homocysteine has been found to damage bone structure). Collard greens can also be prepared lightly steamed and marinated with lemon juice, extra virgin olive oil, honey, dill weed, and sea salt.
Kale is one of my favorite healthy foods, as it is overloaded with beneficial nutrients. A green smoothie with raw kale contains 90 mg of calcium per cup. If you are preparing a 3.5 cup of kale salad, you will get 315 mg of calcium—more than the amount of calcium you would get from a glass of cow’s milk. Kale should definitely be one of your healthy foods for obtaining your required daily calcium. It also contains manganese and phosphorus which are two other minerals that are important for healthy bones.
5. Seaweed Wakame
At 150 mg per 100 grams, wakame seaweed is another food with more calcium. Obviously, its great property is the enormous mineral contribution that they offer us, but this same contribution is the one that must take to us to take them in moderation because just as it has much calcium, potassium or magnesium, its iodine content can be contraindicated.
72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts). You’re “nuts” if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!