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How much calcium is in 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.

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How much calcium should you consume? -

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.

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Mozzarella cheese -

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.

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Mozzarella cheese -

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.

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Tofu -

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.

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Tofu -

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.

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Chia seeds -

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.

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Chia seeds -

Not only are chia seeds an excellent source of calcium, they are also packed with protein, fiber, and omega-3 fatty acids.

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Calcium-fortified orange juice -

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.

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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.

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Canned sardines -

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.

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Canned sardines -

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.

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Canned salmon -

Canned salmon is also a convenient source of calcium. One cup will deliver just over 50% of the DV for calcium.

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Canned salmon -

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!

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Ricotta cheese -

Like mozzarella, ricotta cheese is also very rich in calcium. This type of cheese contains 509.2 mg of the mineral per cup.

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Leafy greens -

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.

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Leafy greens -

Kale (and other leafy greens) is also packed with antioxidants, fiber, and iron, among others.

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Dried figs -

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.

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Dried figs -

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.

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Yogurt -

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.

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Yogurt -

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.

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Chickpeas -

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.

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Almonds -

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.

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Almonds -

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.

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Almond milk -

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.

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Almond milk -

Almond milk is also rich in the antioxidant vitamin E, which helps combat oxidative stress and inflammation.

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Soy milk -

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.

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Oat milk -

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.

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Oat 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.

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Oatmeal -

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) 

See also: These processed foods are actually good for you

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