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5 Dairy-Free Foods That Offer More Calcium Than Milk


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2. Tofu

Fortified soy products such as tofu not only contain high amounts of calcium, but they are also rich in protein. With a half cup of tofu weighing in at about 250 milligrams of calcium, it 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.

3/4 cups of tofu offers up 379.5 mg of calcium. 

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3 responses to “5 Dairy-Free Foods That Offer More Calcium Than Milk”

  1. Ingeborg Grundmann says:

    I hope you know that soy is a very bad and unhealthy food, if it is not fermented. I feel you should mention that when you recommend soy-products, because few people are aware of it.

    All the benefits of soy were tested in Japan, where only fermented soy is used (at least in the good old days).

  2. Laura McKenzie says:

    Great article! But I would like the use of soybean products discussed (i.e.: fermented only? dangers?). Also, could you print calcium (& other) requirements per day (adult & child)?? This would be very helpful! Thx!

    • Segen Tekle says:

      Hi Laura,
      We’re so glad you enjoyed our article!
      The use of soy bean products has been growing in popularity. Whole soy foods contain high levels of healthy protein and fiber, however you should probably stick to no more than 3-5 servings a day. Fermented soy protein is beneficial for your body and can actually help in enhancing a person’s well being. In regards to calcium,
      the amount of calcium as well as other vitamins and minerals you need on a daily basis really depends on your age. I found a link to a chart that shows how much calcium one should consume per day depending on age. Hopefully this helps!