Here are some foods that provide more calcium than a glass of milk.
Milk is a great source of calcium, but you’d be surprised how many foods provide more calcium than a glass of milk. A 250ml glass of regular milk provides about 300mg of calcium, which is 25% of your daily calcium requirement, but your body needs about 1000-1200mg 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 add it to your everyday recipes. You can sauté vegetables with tofu or make a 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 them to cakes, pastries, and other desserts.
1 cup of plain yogurt provides about 300-350 mg of calcium. Yogurt can be used daily for breakfast, lunch or dinner. You can eat yogurt with chopped fresh fruit and nuts for a healthy breakfast, or make it a delicious snack.
Get 350 mg of calcium in just 4 tablespoons of sesame seeds. Using sesame seeds, you can add to salads or use in favorite dishes like toasted sesame seeds…
2 cups of chickpeas provide 420 mg of calcium. Chickpeas can be used in simple curries, mixed with vegetables, or added to salads…all delicious.
4 tablespoons of chia seeds add about 350 mg of calcium. The easiest way to consume chia seeds is to mix them in a glass of water, soak them 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. This way, your meal will be richer.