Oranges and Fortified Orange Juice
Oranges, commonly known for their high vitamin C content, are also cut regarding calcium content. One medium orange can offer between 50 to 60 milligrams of calcium. But what catapults oranges into the high-calcium category is fortified orange juice, which can provide up to 350 milligrams of calcium per cup—nearly triple the amount found in a cup of milk.
While enjoying a fresh orange is always delightful, fortified orange juice provides a quick and easy way to boost calcium levels. It can be consumed as a drink or used in various recipes, from breakfast smoothies to salad dressings. The key is to look for labels that specify the juice is calcium-fortified. Store oranges at room temperature or in the refrigerator, depending on your preference for taste and texture. Always check the expiration date for fortified orange juice and keep it refrigerated after opening.
Tofu
This versatile plant-based protein is also an excellent source of calcium. Depending on the brand and its processing, a half-cup of tofu can provide between 250 to 800 milligrams of calcium. With such high figures, tofu surpasses milk as a calcium source by a considerable margin.
Tofu is not just for vegetarians or vegans; it’s a food everyone can enjoy. Tofu is a chameleon in the culinary world, whether scrambled, stir-fried, or thrown into a soup. When shopping for tofu, opt for brands that list calcium sulfate as an ingredient to ensure you get the most calcium possible. Store unopened tofu in a cool, dark place, and once opened, keep it submerged in water in the refrigerator.
Sesame Seeds
These tiny seeds pack a massive nutritional punch. Not only are sesame seeds a good source of healthy fats and protein, but they also contain a significant amount of calcium. Just a quarter-cup of sesame seeds offers about 351 milligrams of calcium, almost triple the amount in a cup of milk.
Sesame seeds are a versatile ingredient that can be incorporated into a wide range of dishes—sprinkle them over salads, blend them into tahini, or even add them to your morning smoothie. When buying sesame seeds, choose the unhulled variety for the most calcium and keep them in an airtight container in a cool, dark place to maintain freshness.
Sardines
Often overlooked, sardines are small fish with a big nutrient profile. One can of sardines can deliver as much as 351 milligrams of calcium, which is nearly three times the amount found in a cup of milk. Plus, you get the added benefits of omega-3 fatty acids and protein.
Whether you enjoy them fresh or canned, sardines can be a tasty and nutritious addition to your diet. Use them in salads, spreads, or even on top of a homemade pizza. When purchasing fresh sardines, look for ones with clear eyes and a fresh smell. If you prefer canned, pick those packed in water or olive oil and store them in a cool, dark place.
The Bottom Line
From chia seeds and almonds to sardines and fortified orange juice, the list of foods offering more calcium than milk is surprising and extensive. The key takeaway is that while milk may be a good source of calcium, it’s certainly not the only—or even the best—option out there. Expanding the variety of foods in your diet diversifies your nutrient intake and introduces you to new, delightful flavors. With so many calcium-rich foods, achieving a balanced, nutrient-dense diet has never been easier. So explore these foods, and give your bones the nourishment they deserve.
