7 foods with more calcium than a glass of milk

According to Zeitlin, one cup provides a whopping 861 milligrams of calcium, just shy of your total daily requirement (and for less than 200 calories!). It’s also rich in muscle-building protein, with 10 grams per half cup. Zeitlin suggests sauteing tofu and adding it to salads. Or add it to a fiber-filled vegetable stir-fry (add 1 cup of bok choy for an extra 74 milligrams of calcium!) to keep you satisfied until your next meal.

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6 ounces of fresh salmon contains 340 milligrams of calcium, while 5 ounces of canned salmon contains 350 milligrams of calcium (canned bones contain more calcium) ). A good source of omega-3 fats, salmon helps keep your heart healthy and prevents inflammation. It is also a good source of vitamin D, which the body needs to fully absorb calcium. Plus, you’ll also lose 36 grams of protein per 6-ounce serving. “Almost every restaurant menu has salmon on it, so it’s easy to fill up,” says Zeitlin. Do you eat at home? Grill and pair with Brussels sprouts, poach and serve over sautéed vegetables, or use canned salmon as a simple salad topping. Do you like sushi? Seaweed contains 17 milligrams of additional calcium per 2 tablespoons.

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Half a cup of dried plain oats provides 200 milligrams of calcium. Even better, 4 grams of whole grain fiber helps keep you full, keeps your digestive system moving, lowers cholesterol, and supports heart and gut health. Oats are also rich in B vitamins, which aid metabolism by helping the body convert food into energy. Cooking oatmeal with 1 cup of almond milk provides an additional 300 to 400 milligrams of calcium. For even more crunch and flavor, he adds two tablespoons of 36 milligrams of almonds. (See below for more great healthy eating ideas to help you lose weight. women’s health diet. )

One small 3-ounce serving contains 370 milligrams of calcium. And like other fish, sardines are a good source of omega-3 fatty acids and vitamin D. “I like to grill sardines and put them on top of salads,” Zeitlin says. Chop them up and mix them with 3 tablespoons of olive oil, 1 tablespoon of vinegar, and a pinch of salt and pepper to create something like a Caesar salad, then toss with dark leafy vegetables rich in calcium. Or add it to a stir-fry with spinach, mushrooms, onions, and tomatoes.

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One and a half cups of this versatile superfood provides 315 milligrams of calcium, plus about 30 grams of hearty fiber and 10 grams of protein. Drizzle with olive oil and add a pinch of salt. Eat it alone as a snack or use it as a topping for salads, soups, and stews. You can also make white bean soup by mixing half chickpeas and half white beans (1 cup contains 190 milligrams of calcium).

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“Ricotta is great when you’re having a stressful day and can’t think of what to cook,” says Zeitlin. Creamy cheese is not only a good source of calcium, with 380 milligrams per three-quarter cup, but also contains 21 grams of protein. For an easy meal any time of the day, mix ricotta with fiber-rich fruits like blueberries, peaches, pears, and oranges (bonus 50+ milligrams of calcium!) and top with 1 tablespoon of almonds. Add some crunch. More calcium.

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Bok choy, kale, turnip greens, and similar vegetables are very effective at increasing calcium. Mix 2 cups of kale (188 milligrams of calcium, 5 grams of fiber) with 2 cups of turnip greens (394 milligrams of calcium, 4 grams of fiber) and toss with homemade lemon-olive oil dressing. Top with bell peppers, pumpkin, salmon or sardines (boosts vitamin D and healthy fats that help absorb calcium and other nutrients found in vegetables). Or make a green smoothie with 3 cups of kale, 1 medium orange, and half a cup of plain Greek yogurt to soak up nearly half of your calcium before you start your day.