Cow’s milk is an excellent source of calcium to keep your bones healthy, but it’s not the only way you can meet your calcium needs. High-calcium vegetables, proteins, and dairy products offer choices beyond cow’s milk, whether you eat meat (an omnivore), avoid red meat, or eat a plant-based diet.

For most adults, the recommended dietary allowance (RDA) of calcium is 1,000 milligrams (mg) daily. One cup of cow’s milk, whether full-fat, nonfat (skim), or in-between, contains about 300 mg of calcium, or roughly one-third of the RDA.

1. Yogurt

One cup (8 ounces) of plain nonfat yogurt has 488 mg of calcium—considerably more than the 300 mg in a cup of cow’s milk. Low-fat yogurt is not far behind, with 448 mg per cup. Be aware that Greek yogurt has less calcium; nonfat contains 250 mg, and low fat has 260 mg per cup.

Yogurt also contains higher amounts of other important minerals and nutrients than a comparable serving of milk, including zinc, potassium, and magnesium, as well as plenty of protein and probiotics. Probiotics are beneficial organisms normally present in the gut.

People who are lactose intolerant cannot digest the lactose sugar in milk and may avoid milk for that reason. They can often eat yogurt, as it contains less lactose.

2. Soybeans

Soybeans have a high calcium content. A cup of raw, green soybeans has about 504 mg. This is about half the RDA for most adults and significantly more than a cup of cow’s milk.

However, soybeans are often boiled before eating, increasing their volume. As a result, it takes about 1 1/4 cups of cooked green soybeans to equal the calcium in 1 cup of milk. They are also rich in protein and high in fiber.

3. Firm Tofu

The amount of calcium in tofu, which is made from soybeans, varies according to the brand and how it was prepared, so read the labels carefully. Tofu can be an excellent source of calcium. If calcium sulfate is used to firm up the soy milk into tofu curd, it can contain as much as 506 mg per cup.

4. Collard Greens

Leafy green vegetables can be good sources of calcium, and collard greens are a particularly good choice. A cooked cup of collards contains 324 mg of calcium.

These cruciferous vegetables (in the same family as kale and broccoli) also contain almost 600% of the daily adequate intake (AI) of vitamin K per cup, and significant amounts of vitamins B6 and C, iron, and magnesium.

5. Bok Choy

A cup of cooked, shredded bok choy has about half of the calcium in a cup of milk (158 mg). But the body absorbs calcium from bok choy much better than the calcium from milk, making a cup of each equivalent for how much calcium is absorbed.

The opposite is true with spinach. While cooked spinach has 245 mg of calcium per cup, it also contains oxalates, which bind to calcium and reduce its absorption.

6. Dried Figs

A cup of dried figs contains about 241 mg of calcium, more than many fruits. It takes 10 ounces (1.25 cups) to equal the calcium in a glass of milk.

Dried fruit can be high in calories, though. A cup of dried figs contains about 413 calories and has 71 grams of sugar. If you are adding about 2 ounces of dried figs to a salad, appetizer, or meal, you will still get 60 mg of calcium, which can help boost your daily calcium intake total.

7. Ricotta Cheese

Part-skim milk ricotta cheese delivers 669 mg of calcium per cup or 337 mg for a half cup, which has 171 calories. Whole milk ricotta cheese contains 578 mg of calcium, almost twice as much as a cup of milk. A half cup, with 289 mg, is almost equal to a cup of milk, and contains 204 calories.

8. Canned Sardines

Canned sardines contain 351 mg of calcium in a 3.75 oz serving per can. The same size can of sardines also contain 22.6 grams of protein and is high in the healthy omega-3 fatty acids.

Sardines that contain tiny, edible bones tend to be higher in calcium. Read the labels to see how much calcium a given brand of canned sardines contains—it can vary according to processing and what liquid the sardine is in, which could be water, oil, or tomato sauce.

9. Canned Salmon

A 3-ounce can of sockeye salmon contains about 168 mg of calcium. You will need two cans to provide more calcium than 1 cup of milk. The calcium level is boosted in canned salmon (as it is in sardines) due to the soft, tiny bones that are left in during processing. They are completely edible and unlikely to be noticeable.

By comparison, a 3.5-ounce serving of fresh sockeye salmon contains just 15 mg of calcium. Farm-raised Atlantic salmon has even less calcium at 9 mg for a 3.50-ounce serving. When choosing salmon, take into consideration the high sodium content that is often in canned fish as well as the calcium levels.

10. Fortified Plant-Based Milk

Calcium can be added to plant-based milks during processing. If they have not been fortified, the amount of calcium will likely be lower and homemade plant-based milks are likely to be lower still in calcium than manufactured milks.

Brands will vary, so it’s important to check labels. The U.S. Department of Agriculture’s (USDA) FoodData Central uses has recorded these values for some fortified plant-based milks:

• Almond milk: 422 mg of calcium per cup, more than 100 mg higher than a cup of cow’s milk
• Oat milk: 338 mg of calcium per cup, somewhat higher than cow’s milk
• Soy milk: Close to 400 mg of calcium per cup, depending on the brand

11. Fortified Orange Juice

Fortified juice has calcium and other nutrients added during processing. One cup of fortified orange juice has about 350 mg of calcium, more than one-third of the RDA.

Fresh orange juice that is not fortified contains far less calcium than fortified. A cup of fresh juice contains an estimated 27 mg of calcium.

12. Chia Seeds

Chia seeds are packed with calcium: 100 grams, which is about 0.67 cups, contain 595 mg, nearly twice that of a cup of cow’s milk. You are not likely to eat that many chia seeds in one sitting, but if you sprinkle 1 ounce (one-eighth cup) onto other foods or include that amount in a recipe, it delivers almost 150 mg of calcium.

Other nutrients for 100 grams of chia seeds include 32 grams of fat, 17 grams of protein, and 517 calories.

Daily Calcium Needs

How much calcium is recommended daily depends on age and sex:

• Male and female, from 19 to 50 years old: 1,000 mg
• Males 51 to 70: 1,000 mg
• Females 51 to 70: 1,200 mg per day
• Males and females over 70: 1,200 mg per day

Summary

Cow’s milk is an excellent source of calcium, which is necessary for strong bones, but there are other foods you may not have considered that can deliver as much as, or more than, cow’s milk. If you prefer to avoid dairy or are looking for alternative sources of calcium, there are animal and vegetable proteins, veggies, fortified fruit juices, and more to choose from.