Cow’s milk is probably the first food that comes to mind when thinking about calcium-rich foods. Without a doubt, cow’s milk is a fantastic calcium source. The U.S. Food & Drug Association (FDA) states that 1 cup (8 fluid ounces) of low-fat milk contains 314 milligrammes of calcium, or 24% of your daily value for calcium. This information is provided by the U.S. Department of Agriculture (USDA).
Tofu
The amount of calcium in this plant-based meal is greatly increased by the addition of calcium sulphate, an ingredient used to solidify soymilk to make tofu. That being said, not all tofu is produced using calcium sulphate. Certain tofu may also contain added potassium chloride, magnesium sulphate, or magnesium chloride, depending on the variety and the nation in which it was made. When deciding which tofu to buy, be sure to check the Nutrition Facts panel and the ingredients list to see if it has a sufficient amount of calcium (approximately 500 mg per cup).
Yogurt
Plain yoghurt is a great source of calcium, just like milk, but it has more calcium per serving than milk. Fruits are a great way to add flavour to plain yoghurt. However, if you’re looking for convenience, an 8-ounce cup of fruit-flavored yoghurt has 434 mg of calcium, or 33% of the recommended daily intake. Select yoghurt varieties that have minimal or no added sugars and sweeteners if you want a healthier option.
Almond milk
The result of mixing ground almonds with filtered water is almond milk. Usually, limestone contains the mineral calcium carbonate, which is used to fortify this nut-based milk. If you’re looking for a plant-based dairy substitute and something different from drinks made with soy, you can try almond milk. Almond milk contains just one gramme of protein per cup, making it a much less substantial source of protein than soymilk and cow’s milk. Make sure your almond milk is fortified with calcium by reading the label, just like you would with other plant-based dairy substitutes.
Orange juice
Another way to get the calcium you need if you’re not a fan of plant-based milk is to drink orange juice that has been fortified with calcium. The 2020–2025 Dietary Guidelines for Americans state that one cup of orange juice is equivalent to one serving of fruit, so if you drink juice occasionally, you can increase your intake of calcium. According to the guidelines, adults who consume no more than 10 fluid ounces of fruit juice per day can include 100% fruit juice in moderation as part of a healthy meal plan.
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Mozerella
A 1.5-ounce portion of mozzarella cheese has marginally higher calcium content than a single glass of cow’s milk. Additionally, some fresh mozzarellas might include probiotics—beneficial bacteria that boost the immune and digestive systems and reduce inflammation in the body. Plus, mozzarella cheese is incredibly adaptable. Eat it on its own or add it to your favourite salad, risotto, pasta dish, or pizza.
