Which food item has more calcium than milk?

November 22, 2025 •

4 min read

Over 99% of the body's calcium is stored in the bones and teeth, making dietary intake crucial. While milk is famously known for its calcium content, many people, whether due to allergies, dietary choices, or personal preference, look for alternatives. The good news is that several other foods actually have more calcium than milk per serving, providing excellent options for maintaining strong bones and overall health.

Quick Summary

This article explores various non-dairy and dairy-based foods that contain a higher concentration of calcium than a standard glass of milk. It details specific food items, including fortified products, leafy greens, and canned fish, highlighting their calcium content and explaining how to best incorporate them into your diet for optimal bone health.

Key Points

Tofu and Canned Fish: Firm tofu set with calcium sulfate and canned sardines with bones are excellent sources, often containing more calcium than a glass of milk per serving.
Fortified Foods: Many plant-based milks (soy, almond, oat), orange juices, and breakfast cereals are fortified, providing significant amounts of readily absorbable calcium.
Leafy Greens and Seeds: Collard greens are a prime example of a vegetable with more calcium than milk. Tiny but mighty sesame seeds are also packed with the mineral.
High-Calcium Dairy: Certain dairy products like plain yogurt and hard cheeses (e.g., parmesan) often contain more concentrated calcium than milk.
Consider Bioavailability: Some high-calcium foods, like spinach, contain compounds (oxalates) that hinder absorption, making a varied diet crucial for effectiveness.
Vitamin D is Key: Optimal calcium absorption is dependent on adequate vitamin D intake, which can be sourced from fortified foods, fatty fish, and sunlight exposure.
Beyond Diet: For strong bones, dietary calcium should be supported by lifestyle factors, including weight-bearing exercise and limiting excessive alcohol and caffeine.

Beyond Dairy: The Powerhouse Alternatives

While milk is a reliable source of calcium, it is far from the only one. For those who are lactose intolerant, follow a vegan diet, or simply want to diversify their nutrient intake, several foods offer a significantly higher amount of calcium per serving. Understanding these options can help you meet your daily recommended intake, which for adults typically ranges from 1,000 to 1,200 mg.

Plant-Based Powerhouses

Certain plant-based foods, especially those fortified with calcium, can surpass the mineral content of milk. These options are particularly important for those on a vegan or dairy-free diet.

Firm Tofu: Tofu that has been set with calcium sulfate is one of the most potent sources of plant-based calcium. A half-cup serving of firm tofu can contain over 400 mg of calcium, making it a great addition to stir-fries, soups, and other dishes.
Fortified Plant-Based Milks: Soy, almond, and oat milks are often fortified with calcium to match or exceed the levels found in dairy milk. A single cup can provide well over 300 mg of calcium, but it's essential to shake the container well before pouring, as the calcium can settle at the bottom.
Sesame Seeds and Tahini: These tiny seeds are incredibly rich in calcium. Just one-quarter cup of sesame seeds contains over 350 mg of calcium. Tahini, a paste made from ground sesame seeds, is also an excellent source.
Fortified Orange Juice: Some brands of orange juice are fortified with calcium, offering a dairy-free way to boost your intake. One cup can provide around 350 mg of calcium.
Collard Greens: A cup of cooked collard greens is a significant source of calcium, containing over 250 mg. They also provide vitamin K, which is essential for bone health.

Other Surprising Calcium Sources

It's not just plant-based alternatives that can offer more calcium than milk. Some animal products and other foods also pack a powerful punch.

Canned Sardines with Bones: The soft, edible bones in canned sardines are a fantastic source of calcium. A 3.75-ounce can can contain over 350 mg, along with beneficial omega-3 fatty acids and vitamin D.
Yogurt and Kefir: Many dairy products, especially yogurt and kefir, contain more calcium per serving than milk. A single cup of plain, low-fat yogurt can provide over 400 mg of calcium. Kefir, a fermented yogurt drink, is another probiotic-rich option with a high calcium count.
Cheese: Hard cheeses, like parmesan, are concentrated sources of calcium. One ounce of parmesan cheese can contain over 300 mg of calcium, offering a flavorful way to add more of the mineral to your diet.
Dried Figs: These dried fruits are a sweet and easy way to add calcium. A half-cup of dried figs provides over 120 mg.

Bioavailability Matters

While a food's calcium content is important, its bioavailability—or how well the body can absorb and use the nutrient—is also a key factor. Foods like spinach contain a high amount of calcium, but they also have oxalates, which can inhibit absorption. Therefore, it's beneficial to consume a variety of calcium-rich foods throughout the day to maximize absorption. Pairing calcium sources with vitamin D, which aids in calcium absorption, is also crucial.

Comparison Table: Milk vs. Higher-Calcium Foods


Food Item	Serving Size	Estimated Calcium (mg)	Bioavailability Consideration
Milk (Whole)	1 cup (250 mL)	~276	High absorption
Firm Tofu (Calcium-set)	½ cup	~434	Good absorption
Yogurt (Plain, Low-Fat)	1 cup	~415	High absorption
Canned Sardines (with bones)	3.75 oz can	~351	High absorption (includes Vitamin D)
Fortified Soy Milk	1 cup	~299	Good absorption (often fortified with Vitamin D)
Collard Greens (cooked)	1 cup	~268	Good absorption
Sesame Seeds	¼ cup	~351	Good absorption
Parmesan Cheese	1 oz	~335	High absorption

The Role of Lifestyle for Bone Health

Beyond diet, other lifestyle factors play a significant role in maintaining strong bones. Regular weight-bearing exercise, such as walking or lifting weights, helps to build and preserve bone density. Limiting caffeine, excessive salt, and alcohol intake can also support bone health, as these can interfere with calcium absorption or lead to calcium loss over time. Getting adequate vitamin D from sunlight and food sources like fatty fish is equally vital for the body to effectively utilize the calcium consumed.

Conclusion

While milk is a good source of calcium, it is far from the only option. Answering the question "Which food item has more calcium than milk?" reveals a wealth of alternatives. By incorporating foods like firm tofu, sardines with bones, fortified plant-based milks, and certain cheeses and vegetables into your diet, you can easily meet or exceed your daily calcium requirements. For individuals with dairy intolerances or those following a vegan diet, these alternatives provide a path to strong bones without relying on traditional dairy products. A varied diet, coupled with an active lifestyle and sufficient vitamin D, offers a comprehensive strategy for maintaining optimal bone health throughout your life. For further reading and dietary information, reputable sources like the National Institutes of Health provide in-depth fact sheets on calcium and other minerals.

Frequently Asked Questions

Firm tofu made with calcium sulfate is one of the best non-dairy sources, often containing more calcium per serving than milk. Canned sardines with bones are another top contender, also providing beneficial vitamin D.

Yes, fortified plant-based milks like soy, almond, and oat milks are excellent sources of calcium. Always check the nutrition label and remember to shake the carton before pouring, as the calcium can settle at the bottom.

Spinach contains compounds called oxalates, which can bind to calcium and prevent your body from absorbing it effectively. For this reason, while spinach has calcium, it is not as bioavailable as sources like collard greens.

Canned sardines and salmon contain soft, edible bones, which are an outstanding source of calcium. Fresh fish typically has its bones removed before consumption.

Yes, it is entirely possible to meet your daily calcium needs without dairy. A balanced diet incorporating fortified foods, leafy greens, nuts, seeds, and canned fish can provide more than enough calcium for most people.

Vitamin D is essential for your body to absorb calcium properly. Without enough vitamin D, your body cannot effectively use the calcium you consume. Many fortified foods and fatty fish are good sources of both.

No, only tofu that has been coagulated using a calcium salt, like calcium sulfate, is significantly high in calcium. Tofu made with other coagulants will contain less. Check the ingredient list to be sure.