Milk gets most of the credit when it comes to calcium, but it’s not the only strong player. You need calcium for healthy bones, strong teeth, and proper muscle and nerve function, and many people don’t realize there are several foods that quietly outperform milk in this department.
Let’s look at five options that pack more calcium per serving than a glass of milk. They’re easy to find, simple to add to your meals, and they offer extra nutrients that help your body use calcium effectively.
Unexpected foods that beat milk in calcium
From vegetables to seafood, several everyday foods deliver more calcium or similar amounts to milk in every bite, and often come with added benefits like vitamin D, magnesium, and antioxidants. Here are some options that may be worth adding to your diet.
1. Sesame seeds
Just a tablespoon of sesame seeds gives you around 88 milligrams of calcium, and 100 grams deliver over 900 milligrams, triple what’s in milk. These tiny seeds are also rich in zinc, copper, and healthy fats that support bone metabolism. Sprinkle them over salads, stir-fries, or toast, or use tahini (sesame paste) as a spread or dressing base.
2. Canned salmon (with bones)
While fresh salmon is low in calcium, canned salmon is another story. A 3-ounce portion with the tiny, edible bones left in delivers about 168 milligrams—almost as much as milk. It’s also rich in vitamin D and omega-3 fatty acids, which help your body absorb and use calcium effectively. Mash it into salmon cakes or mix it into a salad.
3. Parmesan cheese
Parmesan is a small but mighty calcium source. Just one ounce of grated Parmesan contains about 331 mg of calcium, more than a cup of milk. It’s also high in protein, which supports muscle health and bone strength. Sprinkle it on pasta, roasted vegetables, soups, or salads to give meals a flavorful boost while adding significant calcium. Because it’s concentrated, you don’t need a lot to hit your calcium goals.
4. Collard greens
Collard greens are another excellent option, with roughly 268 mg of calcium per cooked cup. They also offer fiber, antioxidants, and vitamin K, which work with calcium to strengthen bones. Collards are versatile and easy to add to your meals. Lightly steam or sauté them as a side dish, mix them into soups or stews, or chop them into grain bowls. They have a mild flavor that pairs well with a variety of ingredients.
5. Fortified tofu
Tofu made with calcium sulfate is a plant-based powerhouse. Half a cup provides around 253 mg of calcium, plus protein and iron. It absorbs the flavors of whatever you cook it with, making it perfect for stir-fries, soups, salads, or even breakfast scrambles. Fortified tofu is especially useful for people who avoid dairy but still want to meet their calcium needs. It’s easy to prepare, budget-friendly, and adds a boost of nutrients to any meal.
These five foods show how easy it is to get calcium from a variety of sources. Mixing them into your diet keeps things interesting and helps you hit your calcium goals naturally.