We all know the fact that calcium is an essential building block of our body. It helps to maintain strong teeth, healthy bones and also helps in muscle function and vascular contraction. Also we have heard that milk is the best source for calcium. A glass of milk contains about 300 mg of calcium content. But what if you are a vegetarian or vegan or having allergies to dairy or hate the taste of milk? Don’t worry there are numerous alternatives to milk to get daily dose of calcium you need. Here I am introducing a list of 12 calcium rich foods for you. Read on.

1. Oranges

This citrus fruit has a high reputation for being packed with high vitamin C contents, one small orange contains about 60 mg of calcium.

2. Sesame Seeds

One ounce of sesame seeds consists of about 280 mg of calcium which is almost equal to one full glass of milk.

3. Soybeans

A cup of soya, cooked without salt contains around 261 mg of calcium.

4. Sardines

3 ounces of sardines which are canned in oil along with the bones, boxes about 325 mg of calcium per serving which covers about 33 % of your daily calcium requirements. So this is one of the top calcium rich foods

5. Oatmeal

Oatmeal is a common breakfast choice for many people, thanks to its health benefits such as high fiber content and heart-healthy properties. However, this is a calcium rich food too. About 35 gm of oatmeal contains 105 mg of calcium.

6. Almonds

One serving (ounce) of Almonds contains 80 mg of calcium along with its other health benefits such as balancing blood sugar levels, aiding weight loss, cholesterol control etc.

7. White Beans

A study revealed that a half cup of these white beans contains approximately 100 milli grams of calcium.

8. Yogurt

A serving (8 ounces) of low-fat, plain yogurt packs 415 mg of calcium. This is the best among calcium rich foods.

9. Salmon

Many of us know that salmon has high nutritional value, packed with protein and healthy fat. Also, it has one more benefit too. Three ounces of salmon (canned) with the bones holds about 181 mg of calcium.

10. Dried Figs

Craving for a sweet? Go for figs then. As per a recent study, 2 dried figs gives about 5mg of calcium. Also figs are high in iron and fibre.

11. Tofu

A single serving of tofu comes with calcium sulfate and gives about 250 mg of calcium.

12. Broccoli

Eating broccoli is good for health. A single cup of this vegetable gives you many health benefits and it contains about 180 mg of calcium.

Calcium rich foods are not just limited to these 12 food I have discussed. There are many other food which you can include in this list. Do you have anything to add to this list of calcium rich foods? Go on, give your suggestions as comments below.