Beyond milk: 10 foods that have high amounts of calcium for your bones
KaleKales contain more calcium than milk. One cooked cup of kale packs 177 mg of calcium, while one raw cup delivers 53 mg.
YoghurtThis food contains more than 448 mg of calcium in a cup. Additionally, you’ll get more than 10 grams of protein and roughly four grams of good-for-you fats.
Bok ChoyAlso known as the Chinese cabbage, one cup of the raw plant contains 74 mg of calcium, while one cooked cup offers 158 mg.
BroccoliJust one cup of chopped raw broccoli offers 43 mg of calcium. It also contains fibre potassium, vitamin C, and vitamin A.
Cottage cheeseCottage cheese is a delicious dairy product that offers lots of calcium. Non-fat cottage cheese contains about 97 mg of calcium per half-cup while whole contains 93 mg of calcium.
OrangeA whole orange contains 65 mg of calcium. Consuming an orange will also give you 68 mg of vitamin C.
AlmondsJust one serving which is 1/4 cup contains nearly 100 mg of calcium. These also contain heart-healthy unsaturated fats, protein, and fibre.
FigsOne serving which is about four figs has 50 to 60 mg of calcium. It also contains a decent dose of potassium and fibre.
Black beansOne cup of these delicious beans contains 84 mg; while that’s not huge, it adds up when you’re eating a variety of foods.
Powdered milkAdding five tablespoons of dry powdered milk to dishes can boost calcium by 300 mg. So add it to yeast bread, mashed potatoes, and smoothies.
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