10 Calcium-Rich Foods That Will Give Your Health a Boost

We've all seen enough milk-mustache ads to know that calcium is key for strong bones and preventing osteoporosis. "But it’s also needed for muscle contraction, blood clotting, and keeping your precious heart beating," says Michelle Cady, a New York City-based integrative nutrition health coach. Besides milk, there are many plant-based sources of calcium, she points out. Here, 10 of the best.

Tofu

With the right foods, it doesn't require much effort to take in the recommended 1,000 mg of calcium needed per day. Take tofu: One block contains a whopping 1,624 mg. Add it to a smoothie, stir-fry or scramble it (just like you would eggs).

Figs

In need of a go-anywhere snack? Dried figs are a healthy option that have 241 mg of calcium per cup, as well as a healthy dose of magnesium and iron.

Artichoke

All it takes is one large artichoke to get 71 mg of calcium. And if you use it to make a creamy, slimmed-down dip for your friends, you'll reap even more benefits — and become their favorite hostess, ever.

Black Beans

With so many benefits, black beans should always be on your daily must-eat list. One cup contains 294 mg of calcium, as well as 29 grams of fiber and 39 grams of protein.

Amaranth

This ancient grain isn't just packed with protein and vitamins — it also contains 116 mg of calcium per cup, too, making it a very healthy way to get your carbs.

Kale

By tossing a cup of kale into your juicer every morning, you'll automatically take in 101 mg of calcium. "Add a squeeze of vitamin C — like lemon juice — to optimize your calcium absorption," Cady says. 

Broccoli

Everyone thinks nothing can trump milk when it comes to calcium, but have you met broccoli? The veggie contains nearly 300 mg per bunch — just as much as the dairy product has per cup.

Almonds

Almonds are one of the best sources of calcium around. At 378 mg per cup, you'll have a body-boosting snack that will also provide you with 30 grams of protein. (Gotta love an added bonus!)

Chia Seeds

Chia seeds are small, but oh are they powerful. In just a half cup, you'll find 631 mg of calcium. Toss some into your morning smoothie or use them to whip up a better-for-you pudding.

Bok Choy

The next time you're making Asian food, add in some bok choy. At 882 mg per head, it's a hard-to-beat source of calcium.