These 13 Unexpected Foods Are Higher In Calcium Than A Glass Of Milk

Calcium plays a fundamental role in maintaining the health of your bones and teeth, supporting muscle function, and facilitating the transmission of messages within your nerves (via the National Institutes of Health). In fact, it is so important that it is the mineral present in the largest amount in your body. While popular belief has led many to accept that a glass of milk is the ultimate calcium powerhouse, the truth is far more diverse and surprising. In fact, several foods, including some unexpected plant-based sources, boast an even higher calcium content than a cup of milk, making them excellent alternatives for vegans, vegetarians, and those who are lactose intolerant.

Milk, a standard reference point with its 309 milligrams of calcium per 245-milliliter cup (per the USDA Food Data Central), is merely the tip of the iceberg when it comes to meeting your daily calcium needs, providing 24% of the mineral's Daily Value (DV), or the recommended amount of calcium you should consume each day (per the Food and Drug Administration). From leafy greens like kale to plant-based milks, seeds, and fish, this article will unveil a plethora of natural sources that can power-pack your diet with this essential mineral. Keep reading to explore the vast array of foods that not only match but surpass the calcium content found in a glass of milk.

Firm tofu, a nutritionally dense food, offers plenty of health benefits and culinary uses. Starting with its calcium content, it effortlessly surpasses that of milk by packing over five times the amount of the mineral per cup, amounting to 130% of the DV (via USDA Food Data Central), meaning that it stands as a remarkable source of this vital mineral for bone health. However, firm tofu's calcium count may vary depending on the type of coagulant used to create the blocks. Notably, the use of calcium coagulants results in tofu with an even higher calcium content (per Healthline).

Beyond its calcium prowess, tofu is famous for being a rich source of protein that boasts all essential amino acids, making it a complete protein source akin to eggs or chicken. Additionally, it contains isoflavones, a group of antioxidants attributed to various health benefits. In fact, tofu consumption has been linked to a reduced risk of cancer, diabetes, and heart disease thanks to its high isoflavone content. Tofu's positive impact also extends to bone and brain health, making it a valuable addition to one's diet (via Healthline). While you may also find softer tofu varieties like silken or regular tofu, firm tofu seamlessly integrates into a myriad of dishes, and it's popularly used as a meat replacement in tacos, lasagna, or bowls (via the Cleveland Clinic).

According to the World Health Organization, fortification is a practice aimed at enhancing the nutritional content of foods to support public health with minimal health risks. Thus, calcium-fortified orange juice is orange juice with calcium added to it to ensure that you get the calcium your body needs in case you're not getting it from other sources. This is because, according to WebMD, orange juice is the most widely consumed fruit juice globally. Therefore, a 245-milliliter cup of calcium-fortified orange juice packs a significant punch, providing 1 gram of calcium, equivalent to 82% of the DV for this mineral (per USDA Food Data Central). In addition, orange juice is rich in vitamins C and A, iron, and folate, making it a well-rounded nutritional choice.

Moreover, Healthline adds that besides vitamin C, orange juice contains other antioxidants like flavonoids and carotenoids, making it a champion against free radicals and oxidative stress. Furthermore, orange juice's ability to alkalize urine (increase your urine's pH levels) may help prevent the formation of kidney stones, and that its consumption has been linked to reducing risk factors for heart disease (e.g., high blood pressure and cholesterol levels). In the culinary realm, whether calcium-fortified or not, orange juice is a versatile ingredient, adding a sweet yet tangy twist to various dishes. For example, it serves as an excellent base for dressings and marinades, enhancing flavors with its citrusy zing; it also provides moisture and a delightful orange essence to baked goods.

With 53% of the DV for calcium per cup, canned salmon doubles the calcium content of milk (per USDA Food Data Central). Nonetheless, its benefits extend far beyond calcium, as it's a rich source of other key nutrients, including selenium, phosphorus, and B vitamins (via Healthline). Yet, what truly distinguishes canned salmon is its abundant content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are crucial for sustaining a robust cardiovascular system and supporting the health of your skin, joints, and hormones. Additionally, these fatty acids in canned salmon may potentially protect against ailments like cancer, asthma, high blood pressure, macular degeneration, rheumatoid arthritis, Alzheimer's disease, depression, and multiple sclerosis (via BBC Good Food).

What's more, salmon's vibrant reddish hue comes from the antioxidant astaxanthin, which further enhances salmon's health credentials. Like EPA and DHA, this compound has been associated with reducing the risk of heart disease and benefiting skin and eye health (per Healthline). Lastly, canned salmon's versatility in the kitchen is another of its strengths. You can effortlessly incorporate it into your daily meals, from salads and sandwiches to pasta dishes, crafting delectable salmon patties or a yogurt-based salmon spread.

Kale, the leafy green champion, boasts an impressive nutritional profile that is the envy of many vegetables. With 622 milligrams of calcium per cup, it delivers 48% of the DV for this crucial mineral, contributing to maintaining strong bones (via USDA Food Data Central). Popularly regarded as a superfood, kale is a nutrient-packed powerhouse loaded with fiber, antioxidants, calcium, vitamins C and K, and iron (via Medical News Today), meaning it offers a multitude of potential health benefits.

For instance, kale's fiber and antioxidant content may help protect against type 2 diabetes and an array of cancers. Moreover, kale's potassium and fiber content play a role in bolstering heart health by reducing blood pressure and cholesterol levels. In addition, kale's antioxidants contribute to enhancing eye and skin health. And, as if kale's nutritional qualities weren't enough, it also has a myriad of culinary possibilities that are sure to satisfy your veggie cravings. This versatile green can be sautéed, roasted, baked, or steamed, making it a delightful addition to a variety of dishes. Whether you prefer it cooked or enjoy its robust raw taste in salads or smoothies, kale offers a burst of flavor and nutrients to your meals.

Dried figs, nature's sweet treasure, offer both a delightful taste and several health benefits in a single bite. These chewy treats are a result of the preservation of delicate fresh figs, which allows you to enjoy them year-round, and with 397 milligrams of calcium per cup, they provide 31% of calcium's DV, which is still well over milk's 24% (per USDA Food Data Central). According to BBC Good Food, dried figs are high in fiber. Thus, they are often recommended as a natural laxative, aiding digestive health. In addition, they are a rich source of polyphenols, a group of antioxidants that help keep the damage resulting from oxidative stress at bay. Plus, their potassium content lends a hand in reducing high blood pressure, adding another layer to their health benefits.

What's more, per Medical News Today, scientists attribute various additional properties to figs, including being anticancer, anti-inflammatory, fat-lowering, and cell-protective, most likely due to their high fiber and antioxidant content. And interestingly, figs have also earned a reputation as an aphrodisiac in certain cultures. Nevertheless, while dried figs are denser in fiber, vitamins, and minerals compared to their fresh counterparts, it's important to note their higher calorie and sugar content. Still, there are plenty of ways to add dried figs to your diet. For example, try adding them to trail mixes, baked goods, yogurt, or salads for a touch of healthy sweetness.

Oat milk, a popular dairy alternative, not only adds creaminess to your beverages and dishes but also comes with several health benefits. Starting with its calcium content, with 363 milligrams of calcium per 245-milliliter cup, it delivers 28% of the DV for this essential mineral (via USDA Food Data Central). Plus, this is not only another plant-based milk option but also an excellent allergen-free alternative, seeing that it is naturally free of dairy, nuts, and soy, which are among the top nine major food allergens in the U.S. (per the FDA). Moreover, if it is made from certified gluten-free oats, it is also suitable for those with gluten-related disorders (via Healthline).

But oat milk's benefits don't stop there. According to Healthline, oat milk is often fortified with B vitamins, offering potential stress relief, protection against oxidative damage, and promoting healthy hair, nails, and skin. In addition, it is high in beta-glucan, a type of fiber found in whole oats with remarkable heart-healthy effects, such as reducing blood cholesterol levels. Nevertheless, keep in mind that it generally contains more calories, carbs, and significantly less protein than cow's milk. Lastly, while making oat milk at home is very easy, store-bought versions often offer additional nutrients due to fortification.