This article originally appeared on Live in the Now.
Dairy products are a great source of calcium, but for people who are lactose intolerant, or are just looking for new options, there are many other foods rich in calcium.
So if you’re looking to take a break from dairy, or would just like to boost your calcium intake and protect your bones, consider these alternatives.
Each of these five foods offers up more than the 299 mg of calcium you’ll find in an 8-ounce glass of milk.
#1: Kale and Dark Leafy Greens
In addition to kale, collard greens, dandelion greens, turnip greens and arugula all have surprisingly high levels of calcium. These foods can be eaten raw, cooked or even mixed into other types of foods, such as nutritious smoothies.
Calcium in 3 cups of raw kale: 300 mg
Fortified soy products such as tofu not only contain high amounts of calcium, but they are also rich in protein. One half cup of tofu contains about 250 milligrams of calcium, which is roughly equal to a full cup of yogurt. Tofu can be substituted for meat in some recipes, is widely used in different types of stir-fry dishes and may be used in soups, stews, smoothies, casseroles, salads and even desserts, making it both a nutritious and versatile food.
Calcium in ¾ cups of tofu: 379.5 mg
Fish, particularly salmon, sardines and anchovies, are all excellent sources of calcium. These foods are especially high in calcium when canned, as they typically contain small edible bones that help boost calcium levels even higher. Considering the added benefits of the prevalence of omega-3 fatty acids and protein in fish, this food is an excellent choice for adding more calcium to your diet.
Calcium in 3 ounces of sardines: 325 mg
#4: Green Vegetables
Green vegetables are typically high in calcium, in addition to offering a variety of other health benefits. Of the many types of green vegetables, those that are especially high in calcium include Chinese cabbage, okra, broccoli and green snap beans. They can be prepared in a number of ways, and can even be combined or paired with fish and tofu to make for a meal with a super high amount of calcium.
Calcium in 10 ounces of Chinese cabbage: 300 mg
Both white beans and baked beans are good sources of calcium and are also recognized as being a decent option for low-fat protein. Similarly to green vegetables, beans can easily be substituted into dishes such as pasta or salad, and can be paired with other foods to further boost calcium levels.
Calcium in 1 cup of white beans: 480 mg
Get More Calcium
Although these five options represent the best non-dairy sources of calcium, other foods such as almonds, oranges (especially fortified orange juice), black-eyed peas, blackstrap molasses and figs are also good sources of calcium.