12 Surprising Foods With More Calcium Than a Glass of Milk

If you think milk is the only way to get enough calcium in your diet, think again. While one cup of milk offers around 300 milligrams of calcium, there are several other foods that can deliver just as much—or even more—calcium per serving. Whether you follow an omnivorous, vegetarian, or plant-based lifestyle, there are plenty of high-calcium foods to help meet your daily requirements. For most adults, the recommended daily intake of calcium is 1,000 milligrams, increasing to 1,200 milligrams for women over 50 and adults over 70.

One of the top alternatives to milk is yogurt. A single cup of plain nonfat yogurt provides about 488 milligrams of calcium, while low-fat yogurt contains around 448 milligrams per cup. In contrast, Greek yogurt typically has less calcium, ranging from 250 to 260 milligrams depending on the fat content. In addition to calcium, yogurt also delivers zinc, potassium, magnesium, protein, and probiotics, making it a nutrient-dense choice.

Soybeans are another excellent option. One cup of raw green soybeans offers about 504 milligrams of calcium, which is more than a cup of milk. After boiling, which increases their volume, about one and a quarter cups of cooked soybeans equals the calcium content of one cup of milk. These legumes are also high in fiber and protein.

Firm tofu, made from soybeans and often prepared with calcium sulfate, can provide even more calcium than soybeans alone. Depending on the brand, tofu may contain up to 506 milligrams of calcium per cup. Always check the label to confirm the calcium content of the specific product you buy.

Leafy greens like collard greens are also high in calcium. One cooked cup contains approximately 324 milligrams. These greens belong to the cruciferous vegetable family and also supply significant amounts of vitamin K, vitamin B6, vitamin C, magnesium, and iron. Another leafy option is bok choy, which offers about 158 milligrams of calcium per cooked cup. Though that’s roughly half of what milk provides, bok choy’s calcium is more bioavailable—meaning your body absorbs it more efficiently.

Dried figs can be a sweet way to increase your calcium intake. A serving of 1.25 cups provides 241 milligrams of calcium. While figs are high in natural sugars and calories, even a smaller portion—such as two ounces—can add about 60 milligrams of calcium to your diet.

Ricotta cheese ranks among the top dairy sources of calcium. One cup of part-skim ricotta delivers about 669 milligrams of calcium. Even a half-cup serving gives you more calcium than a glass of milk, with fewer calories. Whole milk ricotta has slightly less calcium per cup, but still significantly more than milk itself.

Seafood lovers can turn to canned sardines for a calcium boost. A 3.75-ounce can contains around 351 milligrams of calcium, thanks to the tiny edible bones in the fish. Sardines are also rich in protein and omega-3 fatty acids, making them a healthy, high-calcium choice. Similarly, canned salmon with bones provides about 168 milligrams of calcium in a 3-ounce serving. While fresh salmon has far less calcium, the canned version makes up for it through the inclusion of bones during processing.

Fortified plant-based milks are another great substitute. Some almond milks contain up to 422 milligrams of calcium per cup, while oat milk can offer around 338 milligrams. Fortified soy milk typically ranges around 400 milligrams, depending on the brand. Be sure to check labels, as unfortified or homemade versions contain much less calcium.

Fortified orange juice is another option for those looking to avoid dairy. One cup of fortified juice can offer about 350 milligrams of calcium. By contrast, a cup of fresh, unfortified orange juice contains just 27 milligrams.

Chia seeds are an unexpected yet powerful source of calcium. A 100-gram serving delivers 595 milligrams—nearly double the calcium found in milk. While you’re unlikely to consume that much in one sitting, just one ounce of chia seeds (about an eighth of a cup) provides close to 150 milligrams. In addition to calcium, chia seeds are high in healthy fats, protein, and calories, making them a great addition to smoothies, oatmeal, or baked goods.

These foods demonstrate that you don’t need to rely solely on milk to meet your calcium needs. With a varied diet rich in vegetables, legumes, fortified foods, and certain dairy products or seafood, it's easy to maintain strong bones and overall health.