7 Foods with More Calcium than a Glass of Milk

7 food with more calcium than milk

Milk is a good source of calcium and is very useful for all of us. From the past only we believed that milk is the best for the kids and younger and even for us because none of the other things can compete with it. Milk is one of the best sources of calcium for the body. It is filled with Vitamin D that truly helps our body to absorb calcium. Proper intake of calcium contributes our body to be strong and keep our bones healthy. Drinking milk on a regular basis provides different other benefits such as healthy teeth, rehydration, and improves vitamin intake.

It is difficult to define the importance of milk in one line and some sentences. Milk is the necessary substances for our body from the childhood period to the growing phase and even after that. But milk is not only the thing which provides us calcium inadequate amount. Here are some of the list which provide more calcium than a glass of milk and they are:

Firm Tofu

Tofu-7 Foods with More Calcium than a Glass of Milk_1Tofu is made by cooking soybeans down to a liquid before adding nigari (a brine containing magnesium chloride, which is a by-product of extracting salt from seawater). The nigari acts as a coagulant and produces curds that are then pressed into blocks of tofu. A very similar process of making cheese!

Tofu is a good source of protein and contains almost all eight of the essential amino acids. More than that it is also an excellent source of iron and calcium. It contains the minerals manganese, selenium, and phosphorous. In addition, tofu is believed as a good source of magnesium, copper, zinc, and vitamin B1. It is a very important and useful source of vitamin and protein and calcium-rich ingredients for us. Just a cup will net you a whopping of 861 milligrams of calcium which is even more than a glass of milk you drink every day.


Salmon-7 Foods with More Calcium than a Glass of Milk_Salmon is rich in a specific type of unsaturated fat called omega-3 fatty acids. Omega-3 fatty acids are a type of acid that lower your risk of dying from heart disease. The omega-3 fatty acids in salmon help us to protect the health of our blood vessels by keeping our heart healthy. One six-ounce of fresh salmon gives 340 milligrams of calcium to us. And a five-ounce of canned salmon has 350 milligrams of calcium. So you can identify yourself that how much it is rich in calcium and how much it is useful.

Oatmeal with Soy milk

Oatmeal with soya milk-7 Foods with More Calcium than a Glass of Milk_2Oats are rich in calcium and vitamin B. They provide a sufficient amount of required calcium and other vitamins in our body more than the milk. It provides more benefits with less amount i.e. what we will get from drinking a glass of milk is easily provided by oats in little quantity.


Sardines-7 Foods with More Calcium than a Glass of Milk_3Sardines are regarded as the world’s healthiest food. They are an excellent source of vitamin B12 and selenium and also a good source of phosphorus, omega-3 fatty acids, protein, and vitamin D. Moreover they are very rich in calcium, niacin, copper, vitamin B2 and choline. It promotes heart health, rich in protein and calcium, and is a good source of the meal rather than others.


Chickpeas-7 Foods with More Calcium than a Glass of Milk_5Chickpeas also known as garbanzo beans. It is rich in protein, vitamins, and calcium which helps us to gain more energy and nutrition instead of milk. Milk is rich in calcium and is useful but chickpeas are filled with more amount of calcium and protein than that of milk.

Preparing dried chickpeas

1. Sort and wash: Depending on the supplier, there may be small rocks, dust, or other debris in the package so always soak the chickpeas and wash it.

2. Soak: Leave the chickpeas in water overnight, or you can soak it until they split easily between the fingers. Soaking dried legumes can help in reducing the cooking time and also helps in breaking down the ingredients that can cause gastrointestinal discomfort. It also removes some harmful substances in raw legumes.

3. Cook: Drain and rinse the chickpeas, then place them in a pan with plenty of water and Simmer for 2 hours on the stove until they are fully cooked. Remember to check it continuously and top up the water from time to time.

Other options include cooking them:

  • in a pressure cooker for 1 hour
  • in a slow cooker for 4 hours on low heat

Calcium-fortified orange juice

Calcium-fortified orange juice-7 Foods with More Calcium than a Glass of Milk_4Only an 8-ounce of the calcium-fortified orange juice can provide about 350 milligrams of the bone-building nutrient (calcium).  Just make sure that you shake the container well before you pour it into the glass because the calcium can be settled at the bottom. Other fortified foods like the cereals can help in increasing up the intake of calcium. Total Raisin Bran is one of the best examples of calcium-rich foods that contains 1000 milligrams of calcium injust 3/4 cups. Moreover, it also contains 30% of daily vitamin D. Vitamin Dis a nutrient that is essential for the absorption of the calcium. 


Kale-7 Foods with More Calcium than a Glass of Milk_6Kale is the most popular vegetable and a member of the cabbage family. There are several types of kale. The leaves can be green or purple and have either a curly or a smooth shape. The most common type of kale is called curly kale or Scots kale. This kale has green and curly leaves and a hard, fibrous stem.

Kale contains little amount of fat, but a large portion of the fat in it is an omega-3 fatty acid which is also called alpha-linolenic acid. Kale also contains a huge amount of vitamin C than most other vegetables. It contains about 4.5 times much as spinach.

Kale, everyone’s favorite green leafy has one main reason to be in the spotlight, it is fully loaded with the calcium. Eating enough uncooked raw stuff of the kale will not provide enough calcium but when it is cooked, just two cups of kale can provide 400 milligrams of calcium. 

Kale also contains bile acid sequestrants, which can be very helpful in lowering cholesterol levels. This can help in reducing the risk of heart disease over time. One study found that drinking kale juice every day for 12 weeks can help in increasing the HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%. Moreover, it also improves the antioxidant status.


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