You’ve probably heard of milk and cheese, but you don’t know that grains and legumes also contain calcium. Compared to milk and cheese, almonds contain a significant amount of calcium: a third cup has 110 mg. Use almond butter in sandwiches instead of peanut butter, include almonds in trail-mix snacks, and add a handful to salads or oatmeal. If you’re unsure of what foods contain calcium, try these suggestions.
There are some exceptions to this rule. While beef and chicken fat are usually considered “lactose-free,” some fats and oils contain calcium. Soybeans, saffron margarine, and vegetable shortening are high in calcium, making them high-quality sources. Soybeans and artichokes are also calcium-free. But some foods don’t have any calcium at all.
Milk contains calcium, and even skim milk is a good source. A single 8-ounce glass of skim milk contains between 250 and 300 mg of calcium, and whole or low-fat milk has a little less. The latter, however, is also a good source of vitamin D, which helps the body absorb calcium. In addition to milk, yogurt is an excellent source of calcium. Many types of yogurt also contain probiotics, which help the body improve immune function, heart health, and nutrient absorption.
Some grain-based foods are fortified with calcium, and amaranth is a great source of the mineral. For instance, amaranth contains 21% of the DV for calcium per cup of cooked amaranth leaves. Amaranth seeds, while only containing 9% calcium, contain a high amount of vitamin A and C. This makes them a highly nutritious option.