Calcium-Rich Foods

Tofu is solidified using calcium sulfate, which boosts the calcium content of this plant-based meal. Not all tofu has calcium sulfate. Some tofu contains magnesium chloride, magnesium sulfate, or potassium chloride.

Firm Tofu

Plain yogurt provides calcium like milk. It has more calcium per serving than milk. Fruits can always flavor plain yogurt. 


Ground almonds and filtered water make almond milk. Calcium carbonate, found in limestone, fortifies this nut-based milk. Almond milk is a plant-based dairy alternative to soy.

Almond Milk

Almonds have the most calcium. They include fiber, magnesium, vitamin E, and healthy fats. Although having more calcium than cow's milk, one cup is a large serving.

Whole Almonds

The Dietary Guidelines for Americans classify 1 cup of orange juice as one serving of fruit, so drinking juice in moderation can boost your calcium intake.

Orange Juice


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Oatmilk may work. Almond and oat milk are fortified with calcium carbonate. Fortified commercial oat milk has more nutrients than homemade.

Oat Milk

Mozzarella cheese has more calcium than cow's milk per 1.5-ounce serving. Certain fresh mozzarellas include probiotics, which may benefit the digestive and immunological systems and fight inflammation.

Mozzarella cheese

Omega-3 fatty acids in sardines benefit brain, heart, eye, and other health. They contain vitamin D. Sardines include iron, B12, E, magnesium, and zinc.

Canned Sardines

Fortified soymilk is the only plant-based milk replacement nutritionally similar to milk. It provides calcium and vitamin D, 6 grams of protein per cup, and minimal saturated fat.