Chia Seeds Just 2 tablespoons of chia seeds contain about 180 mg of calcium. They're also rich in omega-3s and fiber, making them a nutritious addition to smoothies, yogurt, or oatmeal.
Almonds A 1-ounce (about 23 nuts) serving of almonds provides 75–80 mg of calcium. While not as dense in calcium per serving as milk, almonds are also packed with protein, healthy fats, and magnesium.
Tofu (Calcium-Set) Half a cup of calcium-set tofu can offer 250–350 mg of calcium, depending on the brand. It's a great dairy-free protein source and ideal for stir-fries, soups, and salads.
Canned Salmon (with Bones) A 3-ounce serving of canned salmon with bones delivers about 180–200 mg of calcium. The soft, edible bones are where most of the calcium is stored.
Kale (Cooked) One cup of cooked kale provides about 180 mg of calcium. Leafy greens like kale are also rich in vitamins A, C, and K, making them a calcium-rich and antioxidant-packed option.
Fortified Plant Milks Many almond, soy, and oat milks are fortified with 300–450 mg of calcium per cup, equaling or even exceeding dairy milk in calcium content — plus, they're great for lactose-intolerant individuals.
White Beans One cup of cooked white beans contains around 160 mg of calcium. They're also a good source of iron, fiber, and plant-based protein, perfect for soups and stews.
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