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11 Foods with More Calcium Than a Glass of Milk

You’re old enough now that your mom isn’t nagging you at dinner to drink your milk for strong bones, but that doesn’t mean you don’t need to get in your daily dose of calcium.

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How much is in a glass of milk

Getting your daily dose of calcium isn’t just important when you’re young. Calcium helps with muscle function, works to regulate your heartbeat and nerve signals, and aids in preventing blood clots and osteoporosis, all of which are very important as an adult. There are 305 milligrams of calcium in one cup of milk; the average adult should be getting about 1,000 milligrams of calcium per day. Try adding these foods to your diet to meet your daily numbers.

Women's hands are preparing salmon shale rock on a dark metallic background. View from above. Preparation for cooking fish food. Salmon steak. Woman cook.Dima Sikorsky/Shutterstock


Fresh salmon and canned salmon both have more calcium than you would expect. A six-ounce serving of fresh salmon has about 340 milligrams of calcium. If you want even more calcium, go for canned salmon since a five-ounce serving has 350 milligrams. (Here’s what you should know about buying farm-raised vs. wild-caught salmon.)

Homemade cottage cheese in a bowl on old wooden table.SMarina/Shutterstock

Ricotta cheese

Three-quarters of a cup of ricotta cheese contains 380 milligrams of calcium. For a healthy snack, add fruit to ricotta cheese to get your daily dose of calcium and fiber. Did you know these foods can help heal broken bones?

Chia-seedsAS Food studio/Shutterstock

Chia seeds

These tiny seeds contain a lot of calcium. One hundred grams of chia seeds contain 631 milligrams of calcium. That means about three tablespoons will get you more calcium than a glass of milk. Add them to your smoothie or yogurt! These calcium-rich foods are also great fat burners.



Eating a three-ounce serving of sardines will give you 370 milligrams of calcium. Also, since it’s fish, it’s a great source of omega-3 fatty acids and vitamin D.



Almonds have a ton of benefits; one of their major ones is being a great source of calcium. A three-quarter cup of almonds has about 320 milligrams of calcium. If you can’t drink dairy, you’ll want to know the nutritional benefits of almond milk.

Organic kale with water droplets in closeupjefftakespics2/Shutterstock

Leafy greens

Leafy greens are a great source of calcium, especially dark greens like spinach, mustard leaves, bok choy, turnip greens, and kale. Two cups of turnip greens contain about 394 milligrams of calcium, and two cups of kale contain 188 milligrams. If you don’t like eating these dark leafy greens in your salad, try mixing them into a smoothie or adding them to a sandwich.

Orange juice glassStockforlife/Shutterstock

Citrus juice

An 8-ounce glass of calcium-fortified orange juice contains 350 milligrams of calcium, a perfect way to get in your daily goal with breakfast. Make sure to shake the juice before you drink it as sometimes the calcium can settle at the bottom. Watch out for these signs you’re not getting enough calcium.

fresh fruit figsNitr/Shutterstock

Dried figs

If you want a sweet way to get your daily dose of calcium, eat dried figs. One and a half cups of dried figs contain 320 milligrams of calcium. But remember, they’re also high in calories, so don’t get carried away.

ChickpeasOksana Mizina/Shutterstock


One and a half cup of chickpeas contains 350 milligrams of calcium. Try eating them with some lime, roasting them, or cooking them into a soup.



One cup of tofu will give you a whopping 861 milligrams of calcium. Cook it up with some vegetables for the ultimate healthy lunch or dinner.

Rolled oats or oat flakes in jar. Healthy lifestyle concept. Top view, closeup.Julia Pajumae/Shutterstock


A half-cup of dry, plain oats contains about 200 milligrams of calcium. To load up on even more calcium, cook it with a cup of almond milk—it will add an additional 300 to 400 milligrams.

Morgan Cutolo
Morgan is the Assistant Digital Managing Editor at Reader’s Digest. She graduated from the University of New Hampshire in 2016 with a B.A. in Journalism. When she’s not writing for or keeping the 650+ pieces of content our team produces every month organized, she likes watching HGTV, going on Target runs, and searching through Instagram to find new corgi accounts to follow.