Vegetables that have more calcium than milk include leafy greens, root veggies, and fruits. They’ll keep your body healthy and provide you with the right dietary balance.
What Vegetables Have More Calcium Than Milk
Milk and dairy products are a good source of calcium – but they’re not the only way to meet your calcium needs. Here are four other foods that have more calcium than milk.
WHY WE NEED CALCIUM
Calcium is one of the minerals your body needs to function. You probably already know that it’s important for strong bones and teeth, but did you know that calcium is also needed to ensure your blood clots properly, and that your heart beats as it should?
If you eat a varied and balanced diet, you don’t have to think too much about getting enough calcium. But if you’re avoiding milk and other dairy products because you’re lactose intolerant, or you’ve chosen to eat a plant-based diet, you might like to know which other foods can help provide you with your daily intake.
The good news is that you have a lot of options, and many non-dairy foods have surprisingly high amounts of calcium – some even more than milk.
1. GREEN VEGETABLES
Kale has around 250 milligrams (mg) of calcium per 100g, which is comparatively higher than whole milk’s 110mg per 100g. Some other green veg, including collard greens, are good sources of calcium, too.
Calcium is also found in large quantities in spinach and chard, but unfortunately they also contain a lot of a group of molecules called oxalates that bind to calcium and make it unavailable to our bodies.
2. TOFU
Tofu is made by solidifying soy milk in a process known as coagulation, typically by using calcium sulfate. Thanks partly to this addition, the resulting food contains a whopping 680mg of calcium per 100g.
Tofu that’s made with a different coagulant will contain less calcium – though all kinds of tofu are still decent calcium sources because they’re made from soybeans.
3. BEANS
The next time you tuck into a bowl of veggie chili, you’ll be strengthening as well as warming your bones. Beans are an excellent vegan friendly calcium source. The humble kidney bean packs a decent amount of calcium, at 140mg per 100g of raw beans, as do soybeans which contain almost 280mg per 100g.2 Chickpeas and white beans also have a lot of calcium, with around 120mg and 160mg per 100g of raw beans respectively.
4. NUTS AND SEEDS
Most nuts are a good source of calcium, but almonds rank the best at around 260mg per 100g. Walnuts, hazelnuts, and Brazil nuts are also worth adding to your diet if you want to be sure you’re getting enough.
Some seeds have even more calcium, with sesame seeds coming in at around 980mg per 100g
It also goes without saying that nuts and seeds are perfect vegan calcium sources!
5. FORTIFIED FOODS AND DRINK
With today’s technological advances, you can get all the calcium you need in other kinds of foods. In fact, many foods are fortified with vitamins and minerals to make sure people are getting enough calcium.
Breakfast cereals, bread, orange juice, and plant-based milk alternatives (like soy and rice drinks), can all have added calcium. In fact, in some countries like the UK, all flour must be fortified with calcium.
These additions are made in the manufacturing process. For example, calcium is added to flour in the form of calcium carbonate (a white chalky powder) to fortify bread, or to soy milk usually in the form of tri-calcium phosphate, which is the type of calcium found naturally in dairy milk.
CALCIUM ALONE IS NOT ENOUGH
When it comes to actually absorbing calcium into your body, it’s not just about a food’s calcium content – it’s about the availability of that calcium to your body, which is why even though spinach contains a lot of calcium, it’s not as bioavailable which makes it unlikely to be a great source of calcium in your diet.
You also need vitamin D, either from your diet or from exposure to sunlight, so that your body can absorb the calcium.
8 Vegetables That Have More Calcium Than Milk
“Drink milk because it contains calcium .” How many times have we heard this phrase? From an early age, we have learned that it is good for our bones and makes us grow “healthy and strong.”
Yes, dairy products indeed contain an excellent amount of calcium, but it is not guaranteed that this will be absorbed at the bone level; in fact, the exact opposite happens very often.
The absorption of calcium and other minerals is also dictated by essential vitamins (Vit. C, D, K) and other fundamental constituents. Furthermore, a diet rich in dairy products leads to organic acidosis, which gives several unpleasant symptoms but above all causes the body to release basic ions to buffer excess acidity.
These ions are, in particular, calcium, magnesium, and potassium and come from our bone structure, so as you can deduce, an excess of cheese and the like instead of replenishing our bones impoverishes them.
For lactose-intolerant folks, vegans, or those who simply don’t like milk..
Here is a list of 8 vegetables rich in calcium:
- Cabbage
- Spinach
- Tofu
- Okra
- Broccoli
- Edamame
- Cime di rapa
- Kale
1. Cabbage
Cabbage is an excellent vegetable to introduce more calcium to our body. It produces calcium, Vitamin K, and antioxidants which are also crucial for the whole body.
Cabbages are also particularly rich in phenols that have the incredible ability to fight cancer and reduce heart disease. This food is ductile as you can consume it in various ways: steamed, boiled, and even raw in the centrifuge.
(232mg of calcium per 100g of raw cabbage – 141mg of calcium per 100g of cooked cabbage)
2. Spinach
A plate of spinach or steamed spinach salad is an excellent source of calcium. If you then season them with lemon, calcium absorption will even be further conveyed by vitamin C.
Spinach is essential for the health of the cardiovascular system as it lowers blood pressure, improving arterial stiffness thanks to its nitrate content.
(136mg of calcium per 100g of cooked spinach – 99mg of calcium per 100g of raw spinach)
3. Tofu
In addition to being low in calories, Tofu is an excellent protein food, and depending on how it is processed, it can contain more significant quantities of calcium or magnesium. Tofu can be eaten in many different ways.
(350 mg of calcium per 100 g)
4. Okra
With a shape similar to that of chili pepper, this nice vegetable is very rich in fiber and vitamin B6. One cup of Okra can contain up to 82 milligrams of calcium. It is also a source of folic acid, which is helpful for pregnant women.
It is common in Africa, India, South America, and the Middle East. It belongs to the same family as the mallow, hibiscus, and cotton plant. You can try eating Okra when it is fried or stewed.
5. Broccoli
Raw broccoli contains about 400mg of calcium for every 100g. However, it is not recommended to eat it this way, as it decreases the efficiency of the thyroid, which can lead to hypothyroidism.
Thus, it would be best if you cooked it to eat, which generates a loss of approximately 70% of the initial amount of calcium in the food. But still, it is worth considering broccoli as a good source of calcium.
6. Edamame [soy beans]
Common in China and Japan, soybeans are rich in vitamin C, vitamin E, magnesium, and potassium. They are also an excellent source of protein (11 g per 100 of the product).
That’s not all: a cup of cooked edamame contains about 98 milligrams of calcium. They are usually cooked, boiled or steamed, for a few minutes and eaten alone or in soups and salads.
7. Cime di Rapa
The turnip greens are a typical Italian vegetable. They are rich in minerals, especially calcium, but also contain many vitamins. They can meet at least half of our daily vitamin C requirements and are a great source of vitamin A.
8. Kale
Kale can be called a “superfood” because it has it all: one serving can contain 101 milligrams of calcium. It can provide the entire daily requirement of vitamin C and half of the recommended vitamin A requirement. It also contains vitamin K, a nutrient that keeps pressure under control and promotes blood clotting.
8 Foods with More Calcium Than a Glass of Milk
Milk is well-known for its calcium content, but you might be surprised by the other foods that can help you meet your needs.
CREDIT: LEIGH BEISCH
When it comes to calcium, the first food that probably comes to mind is cow’s milk. Undoubtedly, cow’s milk is an excellent source of calcium, with 1 cup (8 fluid ounces) providing 309 milligrams or 24% of your Daily Value. Calcium is vital for building and maintaining healthy bones and teeth and ensuring the heart, nerves and muscles function properly. But milk is not the only calcium-rich food. Here are 10 foods with more calcium than one glass of cow’s milk, and delicious recipes to enjoy them.
1. Firm tofu
1 cup firm tofu = 506 mg calcium (38% DV)
The addition of calcium sulfate, an ingredient used to solidify soymilk to make tofu, increases the amount of calcium in this plant-based food significantly. Note that not all tofu is made with the addition of calcium sulfate. Depending on the type and the country of production, some tofu may also have magnesium chloride, magnesium sulfate or potassium chloride added. Make sure to read the ingredients list and the Nutrition Facts panel to find out whether the tofu you intend to buy contains a considerable amount of calcium.
Tofu is also a low-fat, cholesterol-free, complete-protein, plant-based food, making it an excellent choice for vegetarians and vegans. Firm tofu can be cut into thin slices or cubes and added to stir-fries, soups, stews and sushi.
2. Yogurt
8 ounces nonfat plain yogurt = 488 mg calcium (38% DV)
Like milk, plain yogurt is an excellent calcium source. It actually provides more calcium, for the same serving size, than milk. You can always make plain yogurt flavorful by adding fruits. If you are looking for convenience, though, an 8-ounce serving of yogurt with fruit provides 434 mg calcium or 33% of the Daily Value. For healthier yogurt options, choose those without added sugars and sweeteners.
3. Almond milk
1 cup unsweetened almond milk = 449 mg calcium (34% DV)
Almond milk is a product of combining ground almonds and filtered water. This nut-based milk is usually fortified with calcium carbonate, a mineral found in limestone. Almond milk is an option if you want a plant-based dairy alternative and are looking for an alternative to soy-based drinks. However, unlike cow’s milk and soymilk, almond milk is not a significant source of protein, with only 1 gram per cup. As with other plant-based dairy alternatives, be sure to check the label to ensure your almond milk is fortified with calcium.
4. Whole almonds
CREDIT: JENNIFER CAUSEY
1 cup whole almonds (143 g) = 385 mg calcium (30% DV)
Whole almonds are one the richest sources of calcium. They are also packed with healthy fats, fiber, magnesium and vitamin E. While 1 cup contains more calcium than a cup of cow’s milk, this is much more than a typical serving size. One handful of almonds makes a nutritious snack, with a 1-ounce serving providing 13 grams of healthy unsaturated fats. These unsaturated fats may play a role in decreasing total and “bad” LDL cholesterol levels and reducing one’s risk for heart disease. Almonds are a great ingredient to add to plant-based burger patties, smoothies, homemade granola, salads and more.
5. Orange juice, calcium-fortified
1 cup fortified orange juice = 347 mg calcium (27% DV)
If you are not a fan of plant-based milks, then drinking calcium-fortified orange juice could be another option for meeting your calcium needs. According to the Dietary Guidelines for Americans, 1 cup of orange juice counts as one serving of fruit, so enjoying juice in moderation is a way to up your calcium intake. The Guidelines also suggest that 100% fruit juice in moderate amounts can be part of a healthy meal pattern, as long as adults keep their consumption to no more than 10 fluid ounces each day.
6. Oat milk
CREDIT: CASEY BARBER
1 cup oat milk = 350 mg calcium (27% DV)
Looking for a dairy-free and nut-free plant-based alternative to cow’s milk? Oat milk may be the answer. Like almond milk, oat milk has calcium carbonate added in the fortification process. While you can make your own oat milk, commercially made versions will offer more nutrients due to fortification. Also, keep in mind that oat milk is a low-protein beverage (3 grams per cup) that does not have comparable amounts to its cow’s milk and fortified soy beverage counterparts.
7. Mozzarella cheese
1.5 ounces mozzarella cheese = 333 mg calcium (26% DV)
One 1.5-ounce serving of mozzarella cheese provides slightly more calcium than one glass of cow’s milk. Some fresh mozzarellas may also contain healthy bacteria, also known as probiotics, which may help support the digestive and immune systems and fight against inflammation in the body. Mozzarella cheese is super versatile, too. Add it to your favorite pasta, pizzas, risotto or salad, or eat it as is.
8. Canned sardines
3.75 ounces canned sardines with oil and bones = 351 mg calcium (27% DV)
Sardines are rich in omega-3 fatty acids, which are important for brain health, heart health, eye health and more. They are also one of the few food sources of vitamin D. Sardines are also a source of iron, vitamin B12, vitamin E, magnesium and zinc. You won’t even notice that you have eaten the tiny bones because they become completely softened in the canning process, and they offer an added calcium boost. Add sardines to salads, toasts and pasta.
9. Canned salmon
5 ounces canned pink salmon and bones = 312 mg calcium (24% DV)
Like canned sardines, you will also get calcium and vitamin D from canned salmon, partially thanks to the completely softened bones. Salmon is another protein-rich fish with heart-healthy omega-3 fats and B vitamins, potassium and selenium. Choosing canned seafood is a budget-friendly way to add more fish to your diet.
10. Soymilk
1 cup fortified soymilk = 300 mg calcium (23% DV)
While fortified soymilk does not have more calcium than cow’s milk (in fact, they have about the same amount), it is the only plant-based milk alternative that is nutritionally comparable to milk. It often has nutrients added, such as calcium and vitamin D, it is a good source of protein (6 grams per cup) and it’s low in saturated fat. You can drink a glass of this plant-based drink to replace cow’s milk for similar nutritional benefits to meet your daily requirements.
Is Pea Milk Healthy?
Here we dive into questions like what is pea milk, how is it made and the nutrition of pea milk.
Nondairy milk alternatives have become more and more popular in recent years, and more and more options are becoming available as we speak. Alongside the nut milks, oat milks, soymilks, rice milks and even potato milks on the market arises another alternative you may not have heard of: pea milk.
Pea milk has slowly gained popularity in the U.S. market for those looking to try a new alternative to traditional dairy. Pea milk is allergen-friendly, vegan, nut-free, soy-free, lactose-free and gluten-free.
However, those who aren’t familiar with it might have some questions about the new product: what is pea milk? And is pea milk healthy? Here we dive into the science to answer those questions and more.