Whether you’re lactose-intolerant, don’t like milk or simply don’t get enough calcium into your diet, there’s plenty of other options that are sure to surprise you. Milk has and probably will always be the front runner of calcium campaigns, but I’m here to challenge that fact.
Let’s take a look, shall we?
GIF courtesy of giphy.com
Broccoli
Photo by Katherine Baker
Surprise, surprise. Thank your mom for forcing you to eat your vegetables because the food you’ve always hated as a child packs a punch in nutrition. It also has twice the amount of Vitamin C of an orange.
Calcium content: 86 mg in 2 cups raw
White Beans
Photo courtesy of @pbsfood on Instagram
These legumes are a great source of tons of vitamins and minerals, including high quantities of iron and protein. You can add them to pasta, veggies or have fun and make your own soup.
Calcium content: 191 mg in 1 cup canned
Sardines
Photo courtesy of seriouseats.com
Yes, I know. Anchovies are not the most appetizing thing in the world, but they are one of the healthiest. Along with calcium, they have a ton of Omega 3s and Vitamin D.
Calcium content: 321 mg in 7 fillets
Kale
Photo by Katherine Baker
This superfood is the perfect base for any salad and has Vitamins C, A and K. Eat it raw (preferably) or roast it in the oven with salt, pepper and olive oil.
Calcium content: 188 mg in 2 cups raw, chopped
Almonds
Photo by Torey Walsh
You’d be nuts to not have these bite sized beauties on hand. They have so much going for them nutrition-wise and keep you fuller longer. What’s not to love?
Calcium content: 71 mg for 1/4 cup dry roasted
Edamame
Photo by Elyse Belarge
These are by far one of the easiest, most delicious snacks I can think of. Just add a little bit of salt and you’re good to go. It’s also chock full of protein, fiber and amino acids. You’re welcome.
Calcium content: 98 mg for 1 cup cooked
Tofu
Photo by Katherine Baker
This dried soybean concoction is grounded up and boiled to make the perfect source of vitamins and minerals. What’s best about tofu is that it takes on the flavors of anything you want. So go ahead and add those veggies or spicy sauces and it’s sure to taste great.
Calcium content: 861 mg in 1/2 cup
Bok Choy
Photo by Andrew Seah
Bok Choy is definitely one of the more unfamiliar items on this list. This Chinese cabbage is great for stir-fry dishes or just roasted it alongside all your other veggies.
Calcium content: 74 mg in 1 cup
Figs
Photo by Julia Maguire
Although figs may look funny on the outside, when you bite into one it’s like a sweet and sticky dessert. You can eat them whole (dried) or eat them on goat cheese and fig crostini. Fancy.
Calcium content: 107 mg in 8 whole dried figs