Tofu
A cup of tofu, equivalent to about 240 grams, provides 506 milligrams of calcium, accounting for 39% of the recommended daily value (DV) of calcium. Tofu, made from soybeans, is a low-fat, cholesterol-free plant-based food that is rich in protein, making it an important nutritional source, especially in the diets of vegetarians or vegans. In addition, tofu is also a plentiful source of calcium, playing a crucial role in maintaining healthy bones and teeth.
Tofu can be prepared in various ways, from soups and stir-fries to simple boiling or eating raw. The versatility in cooking methods makes tofu a flexible and convenient choice for daily meals, while contributing to a more diverse diet with essential nutrients.
Yogurt
A cup of nonfat yogurt contains 488 milligrams of calcium, accounting for 38% of the recommended daily value (DV) of calcium. Nonfat yogurt, made from milk with most of the fat removed, still retains ample calcium content, and can even have a higher calcium content compared to regular cow’s milk. This makes nonfat yogurt an excellent nutritional choice for calcium supplementation, especially important for bone health.
When consuming yogurt, opting for low-sugar or sugar-free versions is a priority to reduce unnecessary calories and support a healthy eating regimen. Additionally, when combining yogurt with other foods such as fruits, it is important to consider the consumption amount to avoid exceeding daily energy requirements. Yogurt is not only a rich source of calcium, but also provides natural probiotics, beneficial for digestive and gut health.
Almond milk
A cup of unsweetened almond milk provides 449 milligrams of calcium, accounting for 35% of the recommended daily value (DV) of calcium. Almond milk is considered an ideal alternative to animal milk and other nut milks, especially suitable for those following a plant-based diet or with lactose restrictions.
Although almond milk has calcium content equivalent to cow’s milk, a notable difference is its significantly lower protein content. Indeed, a cup of almond milk only contains about 1 gram of protein, which needs to be considered when planning daily food intake to ensure sufficient protein requirements. However, almond milk is not only a rich source of calcium but also a vegetarian-friendly option, cholesterol-free, and low in saturated fat, which can support a healthy lifestyle.
Oat milk
A cup of oat milk provides 350 milligrams of calcium, equivalent to 27% of the recommended daily value (DV) of calcium. Oat milk is a perfect choice for those in need of a gluten-free diet or those seeking to avoid gluten due to allergies or intolerance.
Not only gluten-friendly, oat milk also brings benefits to cardiovascular and bone health. It contains beta-glucan, a soluble fiber that can help reduce LDL cholesterol, thereby reducing the risk of heart disease. Furthermore, the high calcium content in oat milk supports the maintenance and development of strong bones.
Oat milk also provides long-lasting energy, making it an ideal choice for breakfast or as part of a mid-day snack. It can be used in cooking recipes, from preparing beverages like coffee and smoothies to baking and cooking porridge.
Mozzarella cheese
A 42.5-gram serving of mozzarella cheese provides 333 milligrams of calcium, accounting for 26% of the recommended daily value (DV) of calcium. Mozzarella cheese not only stands out with its high calcium content that supports bone health but also serves as a natural probiotic source, beneficial bacteria prioritizing digestive balance and immune system enhancement.
Mozzarella cheese is often favored for its softness, elasticity, and delicate flavor, making it a versatile ingredient in cuisine.
Canned sardines
A 106-gram portion of canned sardines, including bones and oil, provides 351 milligrams of calcium, accounting for 27% of the recommended daily value (DV) of calcium. Sardines are not only a calcium-rich source from fish bones but also contain a high amount of omega-3 fatty acids, an essential non- saturated fat for brain health, cardiovascular system, and vision.
Moreover, sardines are one of the rare food sources that provide a significant amount of vitamin D, necessary for calcium absorption and bone development. They are also a source of iron, vitamin B12, vitamin E, magnesium, and zinc, making them an excellent choice for a balanced and diverse diet.
When consuming canned sardines, fully consuming the soft bones can help enhance calcium intake, which is especially important for maintaining strong bones. Canned sardines can easily be incorporated into your daily meals, from refreshing a tasty salad, adding flavor to a sandwich, or enriching the taste of a hot pasta dish.
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