Foods That Have More Calcium Than Milk
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2 November 2025
1. Chia Seeds: These tiny black seeds are calcium powerhouses, offering over 600 mg per 100 grams. Just 2 tablespoons give you more calcium than a full cup of milk
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2. Sesame Seeds: Used often in Indian and Middle Eastern cooking, sesame seeds provide a whopping 975 mg of calcium per 100 grams
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3. Fortified Tofu: Tofu, especially when calcium-set, is an excellent plant-based source. A 100-gram serving can give 350–680 mg of calcium, depending on the brand
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4. Sardines: Canned sardines are rich in calcium - about 325 mg per 100 grams, thanks to the edible bones. They're also packed with protein and omega-3 fatty acids
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5. Almonds: A crunchy snack that's good for your bones, 100 grams of almonds provide around 260 mg of calcium. Even a handful offers a noticeable boost
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6. Amaranth Leaves: These leafy greens are rich in calcium and iron. One serving of cooked leaves can offer up to 215 mg, making them a great choice for daily meals
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7. Kale and Other Leafy Greens: Kale, bok choy, and collard greens are all good sources. A cup of cooked kale provides around 177 mg of calcium, plus loads of vitamin K
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8. White Beans: Versatile and filling, white beans provide about 160 mg per cup (cooked). They work well in soups, stews, and even dips like hummus
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9. Dried Figs: These chewy, sweet fruits aren't just delicious — five dried figs give you around 160 mg of calcium. A great option for a healthy dessert or snack
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10. Fortified Plant-Based Milks: Almond, soy, and oat milks often come fortified with calcium — sometimes offering up to 450 mg per cup, even more than cow's milk
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