High Calcium Foods OrganicNewsroom

Milk has been a staple in a balanced diet for many years. Children are taught at a young age that milk is healthy and beneficial to your body. It holds a high level of calcium and helps bones grow throughout life. Many people have benefited from drinking milk in that it helps their bones stay strong.

Healthy & Allergen Free

With more and more people suffering from food allergies these days, milk is one food that some people need to stay away from. Skipping milk can also be beneficial when following some diets.

Fortunately, there are many substitutes that still have a high level of calcium. If you are allergic or sensitive to milk, you don’t have to worry. below is some information on calcium and healthy substitutes for milk with high levels of calcium.

Calcium and Its Benefits

You may have heard of Osteoporosis, which is a condition that causes weakened bones. This condition mostly affects the elderly but can develop unnoticed over time. This is why it is important to get the proper calcium throughout your life. Calcium doesn’t just benefit your bones, but can also be good for heart health, aid in the prevention of cancer, and has even helped people to lose weight in clinical studies.

It is advised that a person gets about 1,000 milligrams of calcium per day before the age of 50. After that, getting an additional amount may be beneficial. Adults that are between 50 and 70 years old should get about 1,200 to 2,000 milligrams per day. On average, people get about half the amount of calcium they actually need per day. Now that you know some of the benefits of calcium, here are seven of the best substitutes for milk.


Collard greens, spinach, and broccoli. These greens are a great source of calcium, even though it might be news to you. Spinach alone gives about 240 milligrams of calcium per ½ cup. Broccoli is a low-density green that gives about 75 milligrams per cup, and collard greens offer a little more at about 270 milligrams per cup. While greens may seem vastly different from milk products, the benefits are similar.


Quinoa is a grain that is light and whole. Just one cup can give about 60-100 milligrams of calcium. It also contains zinc, potassium, and is a great source of protein. Quinoa can be a substitute for pasta, the main ingredient in a cold salad, or can also serve as a great side to any meal.


Many people think of vegetarians when they think of eating tofu. This is because tofu has many great benefits, especially if you are someone who is trying to shy away from meat. Tofu comes from soy milk and is involved in taking out the protein. It is not only a great source of calcium but of protein as well.

Almond Milk

Almond Milk is a great substitution for regular milk and can be used in many recipes as well as in coffee. Almond milk is made from almonds and is full of calcium. Almond milk is also a great substitute for regular milk for those following the Keto diet.


You might be thinking that orange juice is also very different from milk, but it also has some great benefits that include calcium. Whether you are using fresh-squeezed orange juice or drinking orange juice that has been fortified with nutrients, it is a great source of calcium. Just one cup of fresh squeezed orange juice holds about 70 milligrams of calcium. Fortified orange juice has about 300 milligrams per cup. This can be a perfect addition to your morning routine.


You’ve heard that beans are good for the heart, but did you also know they are good as a source of calcium? Winged beans have the highest amount of calcium. In fact, they carry over 400 milligrams of calcium for every 100 grams of the beans. White beans have just under 200 milligrams of calcium. In addition, navy beans have almost 175 milligrams of calcium per serving. Beans can be added to meals or are a great side dish. Beans are good for more than just the heart.

Sesame, Chia, or Flax Seeds

Raw sesame, chia, and flax seeds can offer a high amount of calcium. These seeds can be added to salads, breakfast, and desserts for added flavor and benefits. Just a 3 and ½ ounce serving of chia seeds can give over 300 milligrams of calcium, while raw sesame seeds give 1,000 milligrams per serving. That is almost an entire day’s worth of calcium. Flax seeds can offer about 250 milligrams per 100 grams.

Final Thoughts

Trying to find foods that are good substitutes for milk can be easier than you might think. Calcium is an important nutrient to get, especially when thinking about the future of your bones. The foods listed here can all serve as valuable milk substitutes that supply an adequate amount of nutrients as well.

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