Calcium-rich foods that are higher than milk
Calcium is necessary for both controlling nerve function and preserving healthy bones and teeth. One of the most widely consumed foods high in calcium is milk.
306 mg of calcium, or about 25% of a person's daily requirements, can be found in a cup of cow's milk. Nonetheless, there are several foods that have higher calcium contents in a single meal, some of which you might not anticipate having this crucial component.
Foods and beverages with higher calcium content than milk
The "Health" website lists several foods and beverages that are higher in calcium than milk, such as:
milk
A fermented dairy product, yogurt is a great source of protein, calcium, and vitamin B12. 415 mg of calcium, or 32% of the daily requirement, can be found in one cup of yogurt.
Sardine fish
The 351 milligrams of calcium in a 3.75-ounce can of sardines with bones provides 27% of the daily required amount of calcium. Additionally, sardines are a great source of selenium and vitamin B12. The same serving supplies 88% of the daily requirement for selenium, which is critical for immune function, and 343% of the daily requirement for vitamin B12.
Green cabbage
One cruciferous vegetable that is particularly high in calcium is green cabbage. The calcium content of a 1.5-cup portion of cooked green cabbage is 402 mg, or 30.9% of the daily requirement.
strengthened orange juice
Calcium is added during the manufacturing process to some processed juices, making them fortified. 349 mg of calcium, or 27% of the daily requirement, can be found in one cup of fortified orange juice. Another great source of vitamin C is orange juice, which provides over 400% of the daily requirement in a single serving.
Sesame seeds
Despite their small size, sesame seeds are a great source of calcium, magnesium, copper, iron, thiamin, and zinc. 351.2 mg of calcium, or 28% of the recommended daily intake, can be found in a quarter cup of dried sesame seeds. Additionally, the same serving provides 30% of your daily requirement for magnesium, a mineral that is necessary for controlling blood pressure and blood sugar.
enhanced soy milk
For people who do not drink cow's milk, soy milk is a good source of calcium because it is frequently fortified with the mineral. In addition to being a good source of protein, a cup of soy milk has 450 mg of calcium, or 35% of the daily requirement.
The mozzarella cheese
566 mg of calcium, or 43.5% of the daily requirement, can be found in one cup of grated mozzarella cheese. With 24.9 grams in a single serving, mozzarella cheese is also high in protein.
salmon in a can
One seafood item high in calcium is canned salmon. 967 milligrams of calcium, or 74.3% of the daily requirement, are found in a 454-gram can of canned salmon.
Cheese with Parmesan
A hard, salty cheese that is high in calcium is parmesan. 335 mg of calcium, or 25.7% of the recommended daily intake, can be found in one ounce of Parmesan. For those who are lactose intolerant, parmesan may be a better option because it has less lactose (milk sugar) than soft cheeses like mozzarella.
Cheddar cheese
A popular cheese that is high in calcium and other nutrients is cheddar. 398 milligrams of calcium, or 30.6% of the daily requirement, are found in a 50-gram portion of cheddar cheese. Other vital nutrients like protein and vitamin A are also present in cheddar cheese.