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7 foods that provide more calcium than milk

Milk is a source of calcium for the body, but you will be surprised to know that there are many dishes that provide more calcium than just a glass of milk. A regular 250ml glass of milk provides about 300 mg of calcium, which is 25% of the daily calcium requirement, but your body needs about 1000-1200 mg of calcium per day. Here are some foods that provide more calcium than a glass of milk.


Just 200 grams of tofu provides 700 mg of calcium. Tofu is very similar to cheese, so you can include it in your everyday recipes. You can stir-fry vegetables with tofu or make tofu salad.


1 cup of almonds will give you over 300 mg of calcium. You can consume almonds in the form of milk, almond butter, or add it to your pastries, cakes, and other desserts.


1 cup of plain yogurt will provide about 300-350 mg of calcium. Yogurt can be used daily for breakfast, lunch or even dinner. You can have yogurt with chopped fresh fruit and nuts for a healthy breakfast or it can also be made into a delicious snack.

Sesame seeds

You can get 350 mg of calcium with just 4 tablespoons of sesame seeds. With sesame seeds, you can include in salads or use in your favorite dishes such as roasted sesame seeds …


2 cups of chickpeas provide 420 mg of calcium. Chickpeas can be used to make simple curries, or you can also mix them with vegetables, or add them to salads… they are all delicious.

Chia seeds

4 tablespoons of chia seeds add about 350 mg of calcium. The simplest way to consume chia seeds is to mix them in a glass of water, soak for an hour and then drink the water. Soaked chia seeds can also be added to smoothies, shakes and puddings.


Ragi or finger millet is one of the richest sources of calcium. Just 100 grams of ragi contains about 345 mg of calcium. You can add ragi to your diet in the form of millet, malt, etc. With this way your meal will become richer.

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