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  • Writer's pictureUVSU Nutrition

Discover 5 Calcium-Rich Milk Alternatives! Get the Nutrients You Need with These Delicious Options.

Calcium is an essential mineral that our bodies need for strong bones and teeth. It's also important for muscle and nerve function, as well as blood clotting. While milk and dairy products are often considered the go-to source of calcium, there are many alternative options for those who are lactose intolerant or following a plant-based diet.

Leafy Greens:

Spinach, kale, and collard greens are all excellent sources of calcium. One cup of cooked collard greens contains over 350 mg of calcium.

Fortified Plant-Based Milk:

Almond milk, soy milk, and oat milk are all commonly fortified with calcium. Be sure to check the label to ensure that the milk you're buying has added calcium.


Tofu which has been made with calcium sulfate is a great source of calcium. A half-cup serving of firm tofu contains around 258 mg of calcium.

Nuts and Seeds:

Almonds, sesame seeds, and chia seeds are all good sources of calcium. A quarter-cup serving of almonds contains around 96 mg of calcium.

Sardines and Salmon

Sardines and Salmon are both good sources of calcium. Three ounces of canned sardines contain around 324 mg of calcium.

Calcium is an important mineral for our bodies and there are many alternative options to milk for getting calcium in your diet. Leafy greens, fortified plant-based milk, tofu, nuts, seeds, and fish are all great sources of calcium. Incorporating a variety of these options into your diet can help ensure that you're getting enough calcium to support your overall health and well-being.

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