An ancient 'superfood' sent from heaven
One of milk's strongest selling points is the fact that it's rich in calcium. Indeed, this dairy drink does contain a decent amount of calcium, but how does it compare with other dietary sources, really? It turns out there are quite a few alternatives when it comes to foods rich in this mineral, and many actually pack higher quantities of it when compared to milk!
Curious? Click through the following gallery and discover the foods that contain more calcium than a glass of milk.
High calcium content has always been one of milk’s strongest selling points. But how much calcium is in a glass of milk, really? This will depend on how big the glass is, of course.
There is about 305 mg of calcium in one cup (245 ml) of milk.
The Recommended Dietary Allowance (RDA) for adults is between 1,000-1,200 mg daily. This means that, even if you drink a glass of milk per day, you won’t meet the mineral's Daily Value (DV). But don’t worry: there are a few foods that can help you reach the DV.
You’re probably familiar with this soft Italian cheese. After all, it's famously used on pizzas! One cup of mozzarella contains 1.7 grams of calcium—that’s 130% of the DV.
But mozzarella is not just a calcium powerhouse. The cheese is also a good source of conjugated linoleic acid (CLA), which may help reduce oxidative stress and potentially boost the immune system.
Firm tofu, in particular, also beats a glass of milk when it comes to calcium content. In fact, it can contain over five times the amount of calcium per cup, which is about 130% of the DV.
The calcium percentage varies slightly, depending on the type of coagulant used to make the tofu. Calcium coagulants are sometimes used, which makes a block of tofu even higher in the mineral. Tofu is also an excellent source of protein.
These small yet calcium-rich seeds pack 1.5 grams of calcium per cup, which means they provide nearly 120% of the DV for calcium.
Not only are chia seeds an excellent source of calcium, they are also packed with protein, fiber, and omega-3 fatty acids.
Yes, you can get lots of calcium from OJ. Fortification is a legitimate process used to improve the nutritional value of foods, and this includes calcium-fortified orange juice.
A cup of calcium-fortified orange juice contains about 1 gram of calcium, which is just over 80% of the DV for the mineral. Plus, you’ll get your vitamin C and folate, among other micronutrients.
Sardines, including canned ones, are best known for being great sources of protein and omega-3 fatty acids, but they are also an excellent source of calcium.
Canned sardines pack 936 mg of calcium per 245 ml cup. Eating these will also ensure you’ll get plenty of selenium and vitamin B12.
Canned salmon is also a convenient source of calcium. One cup will deliver just over 50% of the DV for calcium.
Canned salmon is also an excellent source of protein, and is famous for being very rich in omega-3 fatty acids. And if you eat it, you'll get your B vitamins, selenium, and phosphorus, too!
Like mozzarella, ricotta cheese is also very rich in calcium. This type of cheese contains 509.2 mg of the mineral per cup.
A cup of kale, for instance, packs 622 mg of calcium, which translates to around 48% of the DV. If you consume two cups of turnip greens, you’ll get 394 mg of calcium.
Kale (and other leafy greens) is also packed with antioxidants, fiber, and iron, among others.
This sweet treat might come as a surprise, but dried figs are actually pretty high in calcium. If you consume a cup of these, you’ll be chewing on 397 mg of the mineral.
Dried figs are also high in fiber, potassium, and are a source of antioxidants known as polyphenols. They are also great for digestive health and can work as a mild natural laxative.
Yogurt is a dairy product, and as such it also contains a fair amount of calcium. We’re talking about 311 mg per cup, which is superior to a glass of milk, which contains around 305 mg.
Yogurt is a type of fermented food, and, as such , it also packs the benefit of delivering healthy bacteria to your gut. In addition to the probiotics, yogurt is also a source of protein.
This legume is packed with protein, fiber, and, of course, calcium. One and a half cup of chickpeas contains 350 mg of calcium, which is more than a glass of milk.
Almonds are delicious and versatile, and it turns out they’re pretty high in calcium, too. A cup packs around 622 mg of the mineral, which is almost 50% of the DV.
Almonds are also rich in the powerful antioxidant vitamin E, as well as magnesium. This popular nut is also a source of protein, healthy fats, and fiber.
So we know that almonds are rich in calcium, but the drink extracted from it also seems to do the trick. This plant-based dairy alternative contains 424 mg of calcium per cup.
Almond milk is also rich in the antioxidant vitamin E, which helps combat oxidative stress and inflammation.
This is great news for those who don’t consume dairy. In addition to almond milk, the drink extracted from soya beans is also a great alternative. Soy milk delivers 380 mg of calcium per cup.
Non-dairy eaters really aren’t missing that much when it comes to calcium in plant-based drinks. Oat milk is also an excellent choice for those who don’t drink milk.
Almond milk has 424 mg of calcium per cup, soy milk 380 mg, and, lastly, we have oat milk with 245 mg per 245-ml cup.
Oat milk is great, but oatmeal on its own is also an excellent choice. Half a cup of dry oats contains around 200 mg of calcium. This number will substantially increase if you cook it with oat milk.
Sources: (Health Digest) (The Healthy) (FoodData Central) (Healthline) (FDA) (BBC) (Medical News Today)
These foods contain more calcium than a glass of milk
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FOOD Minerals
One of milk's strongest selling points is the fact that it's rich in calcium. Indeed, this dairy drink does contain a decent amount of calcium, but how does it compare with other dietary sources, really? It turns out there are quite a few alternatives when it comes to foods rich in this mineral, and many actually pack higher quantities of it when compared to milk!
Curious? Click through the following gallery and discover the foods that contain more calcium than a glass of milk.