Health | Food | Did You Know

Ditch Milk, Eat More Of These Delicious Calcium-Rich Foods Instead


If you're reading this article, you're probably looking for other ways to keep your bones healthy.

Personally, I've never liked milk all that much, and when I hit my 20s, I was diagnosed lactose intolerant. I thought I could forget about dairy forever, but that was far from the case.

Every women requires a healthy daily dose of calcium in order to maintain strong and healthy bones.  

According to the International Osteoporosis Foundation, 44 million U.S. women and men aged 50 and older are at risk for low bone mass.

That number is estimated to rise every year, and now this bone disease has become a major public health threat.

A glass of milk has only 125 mg of calcium. If you think that's a lot, wait until you read about these 12 calcium-rich foods.

Add more of these foods into your diet to prevent yourself from becoming a statistic!

1. Rhubarb

This vegetable isn't as rich in calcium as most of the other foods on this list, but they're super easy to grow in your garden. Now you can get a decent dose of calcium for free!

For 100 g, rhubarb will give you approximately 90 g of calcium, which isn't too bad.

What's great about this vegetable is that it's packed with other vitamins and minerals.

2. Oatmeal

Old-fashioned rolled oats are considered the most nutritious breakfast option, and for good reason.

It's high in iron, fiber, and calcium, which is just what you need to start your day off with a lot of energy.

To increase your oatmeal's calcium content, add almond or soy milk.

3. Orange Juice

Oranges are full of vitamin C and calcium, which keeps your immune system and bones healthy. For an extra boost of calcium, try calcium-fortified orange juice.

These juices can be found at any grocery store. For example, Simply Orange adds vitamin D to their 100% pure squeezed juice to help your body absorb more calcium.

At first I thought this was a marketing scheme, but there's scientific evidence backing up this claim.

4. Tofu

If you're cutting back on meat or are vegetarian, tofu is a great source of protein and calcium.

Practically anything you want to add meat to can be substituted with tofu, and the end result is equally as delicious.

For 100 g of this bean curd, you're taking in 350 mg of calcium.

5. Salmon

Whether you buy your salmon fresh or canned, you're getting a lot of calcium either way.

According to Women's Health, one six-ounce serving of salmon offers 340-350 mg of calcium.

Salmon is also a great source of vitamin D, which helps your body absorb calcium better and helps you build healthy bones faster.

6. Sardines

Fish is rich in omega-3 fatty acids and vitamin D, which is everything you want in your diet right now, especially if you're over 50.

Sardines, in particular, are very rich in calcium. Three-ounce servings of these tiny fish will give you 370 mg of calcium.

7. Almonds

Almonds are also super rich in this element. A handful of these can give you up to 300 mg of calcium.

Almond milk that's been supplemented with calcium and vitamin D also has much higher calcium content than a glass of milk.

8. Chickpeas

I love chickpeas for their versatility and nutritional value. They have 315 mg of calcium in just one-and-a-half-cups!

This superfood can be added to foods, soups, salads, stews and the list goes on.

9. Dried Figs

While you're enjoying this sweet snack, you're giving your body a healthy dose of antioxidants, fiber, and calcium.

According to Reader's Digest, one and a half cups of dried figs contain 320 mg of calcium.

10. Dark Leafy Greens

Vegetables like kale, bok choy, turnip greens, and spinach are very rich in calcium.

  • Turnip Greens: 394 mg per 2 cups
  • Bok Choy:  74 milligrams per 1 cup shredded
  • Kale: 101 milligrams in 1 cup raw, chopped
  • Spinach: 99 mg per 100 g

They may not be everyone's favorite thing to eat on its own, but they taste delicious in a fruit smoothie or sandwich.

11. Chia Seeds

It's hard to imagine that these tiny seeds contain a lot of calcium, but they do.

According to Reader's Digest, consuming three tablespoons of these seeds will give you more calcium (approximately 631 mg) than a glass of milk. Now that's a lot!

Chia seeds are delicious in oatmeal, smoothies, and salads.

12. White Beans

These legumes are the best source of calcium, compared to other beans and lentils.

When cooked, white beans contain approximately 190 mg of calcium, and that's just from one can.

How do you get your daily dose of calcium?

Moojan has been a writer at Shared for a year. When she's not on the lookout for viral content, she's looking at cute animal photos. Reach her at