When it comes to calcium-rich foods, we often think of cow’s milk. However, not everyone can consume cow’s milk or enjoys drinking it. There are common and easy-to-use foods that are high in calcium and loved by many:
Tofu
One serving of tofu, which is about 240g, contains 506mg of calcium (equivalent to 39% DV). Tofu is a popular and widely-used food in Vietnam. It is nutritious, low in fat, cholesterol-free, and rich in protein. Due to its high calcium content, tofu is an excellent choice for vegetarians, vegans, or those who are lactose intolerant. Tofu can be used in various dishes such as soups, stir-fries, stews, or simply boiled and eaten directly.
Yogurt
One cup of plain, low-fat yogurt contains 488mg of calcium (38% DV). Like milk, low-fat yogurt is an excellent source of calcium, but with even higher calcium content than skim milk. Moreover, yogurt suits the taste preferences of many people. It is advisable to choose yogurt without added sugar to avoid the risk of increased blood sugar levels.
Almond milk and almonds
One cup of unsweetened almond milk contains 449mg of calcium (35% DV). Almonds are delicious and healthy nuts that also contain many other minerals. You can eat raw almonds or make almond milk.
Pure almonds are rich in calcium, with one cup containing 385mg of calcium (30% DV). Almonds are also high in magnesium, fiber, and vitamin E. It is recommended to consume a handful of almonds at a time. This amount provides approximately 13g of monounsaturated and polyunsaturated fats. Both types of fats help reduce bad cholesterol (LDL) and lower the risk of heart disease.
Oat milk
One cup of oat milk contains 350mg of calcium (27% DV). Oat milk is beneficial for those who do not tolerate gluten and it also aids in weight loss. Oats are considered a healthy food for modern times. This type of oat milk is believed to be beneficial for the heart and bones.
Mozzarella cheese
42.5g of mozzarella cheese contains 333mg of calcium (26% DV). Mozzarella cheese is not only rich in calcium but also contains beneficial bacteria for the digestive and immune systems. You can use mozzarella cheese flexibly in many dishes such as pasta, pizza, or salad.
Canned sardines
106g of canned sardines (including bones and oil) contains 351mg of calcium (27% DV). You can use canned sardines or fresh sardines if possible. Sardines are also rich in omega-3 fatty acids, which are important for brain and heart health. Sardines are also considered a clean fish with low heavy metal contamination. It is even better for health to consume sardines with bones as they are rich in calcium. Therefore, consider adding sardines to your family’s meals. Bone-in sardines are particularly suitable for the elderly and young children as they are easier to eat.
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