8 Everyday Foods That Contain More Calcium Than Milk

Calcium plays a vital role in maintaining strong bones, healthy teeth, muscle function, and nerve transmission. While milk is often the first food people associate with calcium, it isn’t the only — or even the richest — source available. Many everyday foods contain more calcium per serving than milk, making it easy to meet your daily needs without relying on dairy.

An 8-ounce glass of cow’s milk provides about 300 mg of calcium, but adults typically need around 1,000 mg daily. The good news is, several plant-based and pantry-friendly foods can help you reach that target — some even offering additional nutrients that promote bone and heart health.

Here are eight calcium-rich foods recommended by nutrition experts that deserve a place in your diet.

1. Tofu — 410 mg per 8 ounces

Tofu made with calcium sulfate provides more calcium per serving than milk. It’s also a rich source of plant-based protein and a staple in vegetarian and vegan diets.

How to enjoy it: Add baked tofu to salads, stir-fries, or grain bowls. For a hearty meal, try tofu chili or pan-fried tofu with spicy sauces.

2. Yogurt — 334 mg per 1.5 cups

Plain non-fat yogurt contains slightly more calcium than a glass of milk, along with probiotics that support gut health. Non-Greek varieties generally have higher calcium content since they retain the whey during processing.

How to enjoy it: Use yogurt in smoothies, serve it with fruit and granola, or turn it into a savory dip for vegetables and grilled meats.

3. Canned Sardines (With Bones) — 325 mg per 3 ounces

Canned sardines are one of the best non-dairy sources of calcium, thanks to their soft, edible bones. They also contain vitamin D and omega-3 fatty acids, both of which enhance calcium absorption and heart health.

How to enjoy it: Mix sardines into salads, pair them with whole-grain crackers, or add them to pasta dishes with lemon and herbs.

4. Fortified Orange Juice — 300 mg per cup

Fortified foods are an excellent way to get extra nutrients without major diet changes. Fortified orange juice delivers as much calcium as milk while offering a dose of vitamin C.

How to enjoy it: Drink it with breakfast, or use it as a base for smoothies — just choose brands with no added sugar for a healthier option.

5. Almond Milk — 346 mg per 7 ounces

Many plant-based milks are fortified with calcium, often surpassing dairy in calcium content. Unsweetened almond milk is a great option for those avoiding lactose or animal products.

How to enjoy it: Use it in your morning coffee, cereal, or smoothies, or try making a golden turmeric latte.

6. Collard Greens — 358 mg per 2 cups raw

Leafy greens like collards are natural sources of calcium and vitamin K, which supports bone strength. They’re also rich in fiber and antioxidants, making them a powerful addition to any meal.

How to enjoy it: Sauté collard greens with garlic, add them to soups and stews, or blend them into smoothies for a nutrient boost.

7. Sesame Seeds — 351 mg per 4 tablespoons

Small but mighty, sesame seeds pack an impressive calcium punch. Their calcium-rich paste, tahini, is another great way to incorporate this nutrient into your meals.

How to enjoy it: Sprinkle sesame seeds on salads, add them to baked goods, or use tahini as a spread or salad dressing base.

8. Canned Salmon (With Bones) — 306 mg per 5 ounces

Canned salmon is another seafood rich in calcium, with most of its mineral content coming from the edible bones. It’s also loaded with protein and healthy fats.

How to enjoy it: Use canned salmon in sandwiches, wraps, or salads. It also makes excellent salmon cakes or a quick protein topping for breakfast eggs.

Why You Should Diversify Your Calcium Sources

Relying solely on dairy for calcium may not be ideal for everyone — especially those who are lactose intolerant or vegan. Plant-based and fortified alternatives not only provide calcium but also contribute essential nutrients like magnesium, potassium, and vitamins A and K.

Adding a mix of these calcium-rich foods to your diet ensures stronger bones, better muscle function, and improved long-term health.

Calcium is best absorbed when paired with vitamin D and regular physical activity. Whether you prefer tofu, yogurt, or leafy greens, incorporating these foods daily can help you meet your calcium needs naturally and effectively.