Calcium is a vital mineral that helps maintain bone strength, support healthy teeth, and regulate nerve and muscle function. While many people rely on milk for their calcium needs, it’s not the only, nor always the best, source. In fact, numerous other foods provide even more calcium per serving than a cup of dairy milk—which typically offers about 306 mg or roughly 24% of your daily requirement.

If you're looking to boost your calcium intake without relying on milk, here are 16 nutrient-rich foods that can help.

1. Yogurt

Yogurt is a fermented dairy product loaded with nutrients like calcium, protein, and vitamin B12. One cup of yogurt contains around 415 mg of calcium, offering about 32% of the Daily Value (DV). Research shows that yogurt eaters tend to have higher intakes of calcium, magnesium, potassium, and vitamin D compared to those who don’t consume it regularly.

2. Sardines

Sardines—especially canned varieties with bones—are a powerhouse of calcium. Just one 3.75-ounce can provides approximately 351 mg of calcium (27% DV). They also offer impressive amounts of vitamin B12, selenium, and omega-3 fatty acids. The edible bones are a natural and highly absorbable source of calcium.

3. Kefir

Kefir is a tangy, drinkable yogurt packed with probiotics. A single cup delivers 316 mg of calcium (24% DV). Besides calcium, it also provides protein and vitamin A, and the beneficial bacteria may support gut health and reduce inflammation.

4. Tofu

When made with calcium salts (like calcium sulfate), tofu becomes an outstanding source of calcium. Just half a cup of calcium-set firm tofu can contain up to 861 mg, or 66% of your daily needs. Tofu also offers selenium, zinc, and iron—minerals often lacking in plant-based diets.

5. Fortified Orange Juice

Some orange juices are fortified with calcium during processing. One cup of fortified juice typically contains 349 mg of calcium (27% DV) and over 400% of the DV for vitamin C, making it a powerful source of antioxidants as well.

6. Sesame Seeds

Tiny but mighty, sesame seeds are rich in multiple minerals, including calcium. A ¼-cup serving of dried sesame seeds delivers around 351 mg of calcium (28% DV), along with magnesium, zinc, and iron.

7. Fortified Soy Milk

For non-dairy drinkers, soy milk can be an excellent alternative. A cup of fortified soy milk (like Silk Original) typically contains 450 mg of calcium (35% DV) and 8 grams of protein, which is more than what many other plant-based milks provide.

8. Mozzarella Cheese

One cup of shredded mozzarella cheese contains around 566 mg of calcium (43.5% DV). It also provides nearly 25 grams of protein, which supports satiety and blood sugar balance.

9. Canned Salmon

Canned salmon—especially with bones—is an underrated calcium source. A 454-gram can provides a whopping 967 mg of calcium (74.3% DV). It’s also rich in vitamin B12, zinc, and selenium.

10. Parmesan Cheese

This hard, salty cheese contains 335 mg of calcium per ounce (25.7% DV). Because of its low lactose content, parmesan is often better tolerated by individuals with lactose sensitivity.

11. Lamb’s Quarters

This wild leafy green packs more calcium than some popular greens. A 100-gram serving of raw lamb’s quarters provides 309 mg of calcium (23.7% DV), along with a healthy dose of potassium.

12. Fortified Cereal

Many breakfast cereals are fortified with calcium, offering anywhere from 100 mg to 1,000 mg per serving, depending on the brand. They’re a practical, shelf-stable option for those needing a calcium boost on a budget.

13. Fortified Almond Milk

Like soy milk, many almond milk brands are fortified with calcium. A cup of Almond Breeze Unsweetened Original, for example, provides 450 mg of calcium (35% DV). It's also suitable for people with lactose intolerance or dairy allergies.

14. Cheddar Cheese

A 2-ounce portion of cheddar cheese contains around 398 mg of calcium (30.6% DV), plus protein and vitamin A. That same serving provides about 16% of your daily vitamin A needs, supporting immunity and vision.

15. Collard Greens

This leafy green veggie is incredibly high in calcium. A 1.5-cup serving of cooked collard greens gives you 402 mg of calcium (30.9% DV). Collard greens are also high in fiber and essential nutrients like vitamin C and magnesium.

16. Ricotta Cheese

Soft and creamy, ricotta is another calcium-rich dairy food. A 1-cup serving provides 507 mg of calcium (39% DV), plus protein, phosphorus, selenium, and several B vitamins.

Final Thoughts

While dairy milk is often highlighted for its calcium content, it's far from the only source—and not even the most calcium-rich. From seafood and seeds to leafy greens and fortified alternatives, there are plenty of options that offer even more calcium per serving than milk. Including a variety of these foods in your daily diet is a great way to meet your calcium needs and support bone, nerve, and muscle health—no milk required.