Foods That Are Higher In Calcium Than Milk

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.