Low-fat yogurt is not far behind, with 448 mg per cup.
People who arelactose intolerantcannot digest the lactose sugar in milk and may avoid milk for that reason.
They can often eat yogurt, as itcontains less lactose.
alvarez / Getty Images
Soybeans
Soybeans have a highcalcium 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.
Tofu can be an excellent source of calcium.
A cooked cup of collards contains 324 mg of calcium.
The opposite is true with spinach.
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.
Sardines that contain tiny, edible bones tend to be higher in calcium.
They are completely edible and unlikely to be noticeable.
Fortified Plant-Based Milk
Calcium can be added to plant-based milks during processing.
Brands will vary, so it’s important to check labels.
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.
National Institutes of Health Office of Dietary Supplements.Calcium.
USDA Dietary Guidelines for Americans.Food sources of calcium.
2018;35(Spec No6):45-48. doi:10.20960/nh.2287.
USDA Food Data Central.Soybeans, green, raw.
USDA FoodData Central.Soybeans, green, cooked, boiled, drained, with salt.
USDA Food Data Central.Tofu, firm, prepared with calcium sulfate and magnesium chloride.
USDA Food Data Central.Collards, fresh, cooked, no added fat.
USDA FoodData Central.Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt.
Chan School of Public Health.Calcium.
USDA Food Data Central.Spinach, cooked, boiled, drained, with salt.
USDA Food Data Central.Figs, dried, uncooked,
USDA Food Data Central.Cheese, ricotta, part skim milk.
USDA Food Data Central.Cheese, ricotta, whole milk.
USDA Food Data Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.
USDA Food Data Central.Salmon, sockeye, canned, total can contents.
USDA Food Data Central.Fish, salmon, sockeye, wild caught, raw.
USDA Food Data Central.Almond milk, unsweetened.
USDA Food Data Central.Oat milk, unsweetened, plain, refrigerated.
University of Rochester Medical Center.Nutrition facts, soy milk.
USDA Food Data Central.Soy milk, sweetened, plain, refrigerated.
Dietary Guidelines for Americans.Fortified orange juice.
USDA FoodData Central.Orange juice, raw.
USDA Food Data Central.Chia seeds, dry, raw.
