Yogurt isn’t the only snack packed with calcium. Here are some calcium-rich snack alternatives to yogurt that you can incorporate into your daily diet.
When it comes to snacking, yogurt is often the go-to choice from the fridge. It’s creamy, delicious, and packed with health benefits, ranging from improved digestion to heart health. Not to mention, it’s a great source of essential nutrients like calcium.
The recommended daily calcium intake for adults is 1,000 to 1,200 mg, and a single serving of non-fat yogurt provides 488 mg. Besides its well-known role in bone health, calcium is also crucial for the normal functioning of the heart, muscles, and nerves.
But if you’re tired of having yogurt every day, there are other calcium-rich snack options to explore. Here are some healthier alternatives recommended by nutrition experts, all of which provide more calcium than a cup of yogurt.
Calcium-Rich Snacks That Outshine Yogurt
Canned Sardines with Cheese
Tuna isn’t the only seafood snack option—sardines are another delicious fish that deserves a spot on your menu. Not only are they an excellent source of protein and heart-healthy omega-3 fatty acids, but they’re also particularly rich in calcium. Most of the body’s calcium—over 99%—is stored in the bones. This is also true for sardines. Since sardine bones are soft and edible, you’re getting a good dose of calcium when you eat them.
A single can of sardines provide up to 351 mg of calcium. While this is slightly less than the total absorbable amount from a cup of yogurt, you can easily boost your calcium intake by adding a bit of cheese.
Chia Seed Pudding
Chia seeds not only help with digestion but also pack a surprising calcium punch. Just about 2 tablespoons of chia seeds provide 179 mg of calcium, which is 14% of your daily needs. Soaking chia seeds in milk to make pudding adds even more calcium. Of course, any mix-ins you add for extra protein or flavor could further increase the calcium content. For example, this high-protein blueberry peanut butter chia pudding delivers an impressive 729 mg of calcium per serving as a breakfast dish, but even when scaled down as a snack, it still has the edge over regular yogurt.
Cereal and Milk
This convenient breakfast choice also makes for a great calcium-rich snack, especially when you pour on some milk. A serving of calcium-fortified toasted oat cereal provides around 100 mg of calcium. But when you add a cup of low-fat milk, the total calcium content of this snack jumps up to 414 mg, which is 32% of your daily recommended intake.
Moreover, cow’s milk isn’t the only milk that can boost your calcium intake. Non-dairy alternatives like soy milk, almond milk, and even oat milk are often fortified with calcium to help you meet your daily requirements.
