Dairy Drinks: The Traditional Source
For decades, cow's milk has been the go-to source for dietary calcium, and for good reason. A standard cup of whole or low-fat milk provides around 300mg of calcium, which is easily absorbed by the body,. Other dairy-based drinks are also strong contenders. For instance, some milkshake variations can offer up to 360mg per serving, though often with added sugars. Kefir and drinkable yogurts also contribute significant calcium while offering the added benefit of probiotics for gut health. For those open to other animal milks, sheep milk is notably high in calcium, providing 380mg per 200ml, more than cow's milk. These products remain a cornerstone of calcium intake for many people, especially those who can tolerate dairy.
Fortified Plant-Based Milks: The Top Contenders
For individuals following a vegan diet, with lactose intolerance, or simply looking for alternatives, fortified plant-based milks are excellent sources of calcium. However, it is crucial to check the nutrition labels, as calcium content varies significantly between brands and types. The key is to look for varieties fortified with calcium, which is often added as calcium carbonate. It is also essential to shake the carton well before pouring, as the added calcium can settle at the bottom.
Among the various plant-based options, certain types stand out:
- Fortified Soy Milk: Often nutritionally comparable to cow's milk, fortified soy milk can provide around 382mg of calcium per cup, along with a good dose of protein.
- Fortified Oat Milk: Popular for its creamy texture, fortified oat milk can contain up to 378mg of calcium per cup.
- Fortified Pea and Flaxseed Milk: Some fortified varieties, like pea protein milk, can contain a whopping 560mg of calcium per cup, rivaling even the highest-calcium dairy sources.
- Fortified Almond Milk: While naturally low in protein, fortified almond milk can offer comparable calcium levels to dairy, sometimes as much as 442mg per cup.
Other High-Calcium Drinks
While milk alternatives dominate the high-calcium beverage scene, other options are available:
- Fortified Orange Juice: Many brands add calcium and vitamin D to their orange juice, turning a refreshing drink into a significant source of the mineral. An 8-ounce glass can contain around 300-350mg of calcium, with good absorption,.
- Fortified Coconut Water: Some brands of coconut water are also fortified, offering a tasty way to boost your calcium intake.
- Blackstrap Molasses Drink: A tablespoon of blackstrap molasses, when mixed into a drink like fortified plant milk, can add nearly 200mg of calcium.
- Smoothies: Creating a smoothie with a base of high-calcium milk (dairy or fortified plant-based) and adding leafy greens like kale (which is high in calcium with good absorption) can create a custom calcium powerhouse,.
The Importance of Absorption
Just looking at the number on a nutrition label doesn't tell the whole story. The body's ability to absorb calcium, known as bioavailability, is just as important. For example, while spinach contains calcium, its high oxalate content significantly inhibits absorption,. Here's what affects absorption:
- Vitamin D: This vitamin is crucial for calcium absorption. Many fortified drinks, both dairy and plant-based, include vitamin D to help your body use the calcium effectively,.
- Amount Consumed: The body absorbs calcium most efficiently in smaller doses (500mg or less). It's better to spread your calcium intake throughout the day rather than drinking a large amount at once.
- Caffeine: High intake of caffeine has been linked to decreased calcium absorption, so moderating your coffee and tea consumption is advisable.
Comparison of Popular Calcium Drinks
| Beverage | Calcium per 8 oz (Approx.) | Protein per 8 oz (Approx.) | Key Considerations |
|---|---|---|---|
| Cow's Milk (Low-fat) | 300 mg | 8-10 g | Good absorption, contains vitamin D (often fortified), lactose source |
| Fortified Soy Milk | 382 mg | 7-8 g | Nutritionally comparable to cow's milk, lactose-free, check for fortification |
| Fortified Oat Milk | 378 mg | 3 g | Low in protein, lactose-free, often with added sugars |
| Fortified Orange Juice | 350 mg | <1 g | Good absorption, fruit-based, can be high in sugar, lactose-free |
| Fortified Pea Milk | 560 mg | 8 g | Very high calcium, good protein, lactose-free |
| Fortified Almond Milk | 346 mg | 1-2 g | Low in protein, lactose-free, check for fortification |
Making Your Choice
Determining what drink has the most calcium depends on your dietary needs, taste preferences, and the specific brand you choose. As highlighted by the comparison table, some fortified plant milks offer more calcium than dairy milk. However, it's essential to consider the overall nutritional profile, including protein, sugars, and the presence of vitamin D to aid absorption.
For those who can consume dairy, cow's milk remains a reliable source, but options like sheep milk offer an even higher dose. For others, exploring the wide world of fortified alternatives—from orange juice to pea protein milk—provides an array of potent, bone-strengthening beverages.
Ultimately, the best approach is to read labels carefully, diversify your calcium sources, and consult with a healthcare provider or dietitian to ensure your intake meets your specific needs. Relying on food sources is generally preferred over supplements due to better absorption and fewer side effects. Combining a high-calcium drink with other calcium-rich foods like leafy greens, canned fish with bones, and calcium-set tofu can help you build a robust and well-rounded nutritional plan.
NIH Office of Dietary Supplements
Conclusion
The quest to find what drink has the most calcium reveals a surprising variety of options beyond traditional dairy. While cow's milk is a strong source, several fortified plant-based milks, notably those made from pea protein, soy, and oats, can offer significantly higher calcium levels per serving. Fortified orange juice also stands as a solid contender. However, the most calcium-rich option isn't always the best choice without considering factors like absorption, overall nutritional value, and personal dietary needs. By prioritizing food sources, checking labels, and ensuring adequate vitamin D intake, you can effectively use these beverages to support strong, healthy bones.
