Tofu, made from soybeans, is an excellent source of calcium, providing about 30% of the recommended daily intake in a 3.5-ounce (100-gram) serving. It's also versatile and can be incorporated into various dishes such as stir-fries, curries, and salads.
Many brands of soy milk are fortified with calcium and other essential nutrients, making them an excellent dairy-free alternative to cow's milk. One cup of fortified soy milk can provide around 30% of the recommended daily intake of calcium.
Almonds are a good source of calcium, providing about 8% of the recommended daily intake in a 1-ounce (28-gram) serving. They also offer healthy fats, protein, and fiber, making them a nutritious snack on their own or added to dishes like salads and oatmeal.
Many plant-based milk alternatives, such as almond milk, coconut milk, and oat milk, are fortified with calcium to mimic the nutritional profile of cow's milk. Check the label to ensure that the product is fortified with calcium.
Dark leafy greens are naturally rich in calcium and other essential nutrients. One cup of cooked kale, for example, provides about 9% of the recommended daily intake of calcium. Incorporate leafy greens into salads, soups, stir-fries, or smoothies to boost your calcium intake.
Sesame seeds are rich in calcium, providing about 9% of the recommended daily intake in a 1-ounce (28-gram) serving. Sprinkle sesame seeds on salads, stir-fries, or roasted vegetables for added crunch and nutrition.
Broccoli is a cruciferous vegetable that contains a significant amount of calcium, along with other vitamins and minerals. One cup of cooked broccoli provides about 6% of the recommended daily intake of calcium. Enjoy broccoli steamed, roasted, or added to stir-fries and pasta dishes.
Dried guava is a lesser-known dried fruit that packs a punch of vitamin C, as well as fiber and antioxidants. It has a sweet and tangy flavor that can be enjoyed as a standalone snack or added to salads, granola, or baked goods for extra nutrition.