Foods that 'surpass' milk in calcium content

According to Diane Han, a nutritionist in San Francisco (USA): "Calcium is not only important for bones and teeth but also helps the heart beat regularly, muscles and nerves function normally, and supports blood clotting when injured."

In addition, Ms. Alison Ellis, a nutritionist working in the US, added that calcium also helps regulate hormones and can help maintain stable blood pressure.

One cup of cow's milk (about 8 ounces) provides about 300 mg of calcium. But there are also popular foods that provide more calcium than milk, according to Real Simple.

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Tofu is rich in calcium

Tofu is commonly known as a source of plant protein, rich in B vitamins and iron. Few people know that tofu can contain more than 500 mg of calcium per 244 grams.

Canned sardines

The reason sardines are so high in calcium is because they are canned with the bones intact. The bones are cooked soft and safe to eat. Sardines also provide protein, omega-3s, vitamin D, and iron.

Canned salmon

Like sardines, canned salmon retains the bones, providing a rich source of calcium. Canned salmon also contains protein, vitamin D and omega-3, which are good for the heart, immune system and muscles.

Almond

Almonds provide plant-based protein, healthy fats, fiber, and vitamin E, which can support heart, digestive, immune, and skin health. They also contain more calcium than milk, weight for weight.

Chia seeds

Chia seeds are extremely rich in calcium, with just 40 grams of chia seeds providing more than 300 mg of calcium. In addition, they are rich in omega-3, protein, antioxidants, and fiber, which help support blood sugar control and weight loss.

Plant milk

Many plant milks, such as almond, oat, or soy, are fortified with calcium and vitamins D and B12. They are nutritionally superior to cow's milk.