14 Calcium-Rich Foods That Aren’t a Glass of Milk



Almonds are a go-to snack for a reason. Just one serving (roughly ¼ cup or the amount you could hold in your hand) packs tons of heart healthy unsaturated fats, some protein and fiber to tame your hunger, and you guessed it—nearly 100 mg of calcium! Just be sure you control your portions here: one serving already stacks up at about 200 calories.


Calcium-set tofu is a bone-friendly choice, especially if you avoid animal products. Look for varieties made with calcium sulfate, suggests the NIH. The typical 1/2 cup of fortified tofu will vary anywhere from 250 to 800 mg of calcium, meaning you’ll get roughly the same amount of absorbable calcium as milk, says Dr. Weaver. Tofu is also a great way to sneak in more protein, fiber, and iron if you don’t eat meat.

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