Calcium sources: 13 foods with more calcium than a glass of milk

The article, medically reviewed by Allison Herries, RDN, lists 13 foods that provide more calcium per serving than a cup of dairy milk and gives examples such as yogurt (about 415 mg per cup) versus dairy milk (about 306 mg per cup).

An article medically reviewed by Allison Herries, RDN, describes 13 foods that contain more calcium per serving than a cup of dairy milk. It notes a cup of dairy milk provides about 306 milligrams of calcium. The list includes dairy products, fish with edible bones, calcium-set tofu, fortified plant milks and juices, seeds, cheeses, and leafy greens. Each entry gives typical serving sizes and reported calcium amounts. Noted examples: - Yogurt: one cup contains about 415 mg of calcium (about 32% of the Daily Value), compared with about 306 mg (25% DV) in a cup of dairy milk. - Tofu (calcium-set): a half-cup of firm, calcium-set tofu is listed at about 66% of the DV for calcium. - Sardines (with bones): reported as providing about 27% of the DV per serving and also noted as a source of vitamin B12 and selenium. - Fortified plant milks and juices: the article cites fortified soy milk (up to about 38.5% DV per cup), fortified almond milk (about 35% DV per cup), and fortified orange juice (about 27% DV per cup). - Cheeses and greens: Parmesan is listed at about 25.7% DV per ounce; cheddar at about 30.6% DV for a 2-ounce serving; cooked collard greens at about 30.9% DV for 1.5 cups. - Fortified cereals and seeds: fortified breakfast cereals are cited as providing roughly 100–1,000 mg of calcium (about 10–100% DV) per serving, and a quarter-cup of dried sesame seeds is listed at about 28% of the DV. Summary: The article highlights a range of animal, dairy, plant, and fortified foods reported to provide more calcium per serving than a cup of dairy milk. The apparent impact depends on the specific food and serving size. Undetermined at this time.