Calcium is a nutrient of public health concern and for very good reasons. It’s essential for keeping bones strong, boosts muscle performance and strength, and plays a role in nerve signaling. When it comes to calcium intake, most Americans immediately consider dairy products. Many other food sources are able to provide just as much or more of this key mineral. Here in this article we will discuss some foods that are high in calcium. We’ll be showcasing their other nutritional perks to inspire you to branch out to new foods or eat less dairy.
Of all the many options, fortified plant-based milks come first. A cup of Silk Original Soy Milk is an easy way to add 8 grams of protein. It’s a delicious way to get the majority of your daily calcium needs, too! Almond Breeze Unsweetened Original Almond Milk is spilling over with nutrients, loading up each cup with 450 milligrams of calcium. It provides an excellent source of calcium for those who wish to increase their calcium intake without relying on dairy products alone.
Nutritional Powerhouses: Cheese and Yogurt
Cheese and yogurt are tasty sources of calcium making them a win-win. A typical 2-ounce serving of cheddar cheese contains 398 milligrams of calcium, well above 16.3% of the daily recommended allowance. Besides its calcium content, cheddar cheese is an excellent source of protein and vitamin A, two nutrients critical for good health.
Yogurt, especially the fermented kind, is another superfood powerhouse. It’s a powerhouse of calcium, protein, and vitamin B12. One cup of ricotta cheese offers 507 milligrams of calcium. Shredded mozzarella dairy cheese contains a whopping 566 milligrams per cup. These funky dairy delights meet all your calcium requirements. They complement a healthy overall diet with protein and the probiotics naturally occurring in yogurt.
Additionally, cheese and yogurt’s versatility makes them easy to incorporate into new recipes and dishes. Or sprinkle on our shredded mozzarella to give any salad a delicious flavor kick. Eat yogurt as a healthy snack or morning meal, improving flavor and probiotic goodness!
Plant-Based Sources of Calcium
For people who want to avoid dairy entirely, calcium-rich, plant-based foods offer a wealth of benefits. Just a half-cup of firm, calcium-set tofu contains an impressive 861 milligrams of calcium. This beauty is one of the richest plant-based sources of calcium you’ll find! With culinary applications that span from stir-fries to smoothies, tofu is an incredibly versatile ingredient and a superfood to boot.
Another notable contender is dried sesame seeds. The calcium content in a quarter-cup serving is 351.2 milligrams. These seeds can be tossed on top of salads or mixed into salad dressings or smoothies for extra nutrition. Don’t forget about lamb’s quarters, though—this common weed that’s an often-ignored leafy green boasts 309 milligrams of calcium per 100 grams. This humble little plant is packed with more minerals than our beloved mainstream greens, including spinach. It brings thrilling color and variety to your meals—it’s added raw in a salad or served as a sautéed side.
In addition to their southern heritage, collard greens are an excellent staple to add to any diet. A 1.5-cup serving of cooked collard greens delivers 402 milligrams of calcium along with a wealth of other key nutrients. These greens can be added to stir fries or mixed into hot soups for a delicious and nutritious boost.
Fortified Foods: A Convenient Option
Fortified foods are another impactful strategy to help people get enough calcium throughout the day. The truth is, most breakfast cereals are fortified with calcium. Depending on the brand and type, they can pack 100 to 1,000 milligrams per serving. This flexibility provides consumers the opportunity to conveniently add milk – and therefore more calcium – to their diets with minimal diet modification.
Fortified cereals paired with milk or yogurt can greatly increase your calcium consumption. Plus, you’ll get a host of additional nutrients like vitamin D that help your body absorb that calcium even more efficiently. This combination makes programs like Cost-Effective Food Pharmacies all the more advantageous, especially for people who have a harder time achieving their nutritional needs through whole foods.
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