Calcium-Rich Foods That Are Just as Good as a Glass of Milk
You can find loads of calcium in plant foods! Kale is one of the best sources—one cooked cup packs 177 mg of calcium, while one raw cup delivers 53 mg.a
It’s no secret that dairy products are a great source of calcium: Take plain, low-fat yogurt for example. The average serving size of 8 ounces (or 1 cup) has a whopping 448 mg of calcium.a
Also known as Chinese cabbage, bok choy delivers the goods. One cup of the raw plant contains 74 mg of calcium, while one cooked cup offers 158 mg. It’s one of the few plant foods studied that has especially-high calcium absorption, says Dr. Weaver.
If you haven’t tried this yogurt-like drink, which originated in Eastern Europe, you’re in for a nutritious treat. The tangy fermented milk product, made from a variety of yeasts and bacteria, is rich in calcium.
Just one cup of chopped raw broccoli offers 43 mg of calcium, and you’ll get roughly double the calcium in a cooked cup of this crunchy veggie
Canned seafood saves you time and effort, taking a lot of prep work out of putting together a nutrient-packed meal. You wouldn’t guess that foods like sardines and salmon pack in the calcium
Hard cheeses like parmesan or Romano pack about 300 to 335 mg of calcium in one ounce. Skip the powdered types and go for the real deal, which tastes better and doesn’t contain additives.