Foods With as Much Calcium as a Glass of Milk - AOL

Calcium supports bones, heart, muscles, hormones, and nerves, with adult women needing about 1,200 mg daily and men about 1,000 mg. A cup of cow’s milk provides roughly 300 mg of calcium. The article then highlights dairy-free options that offer comparable calcium levels, including almonds, collard greens, tahini, canned salmon, firm tofu, and calcium-fortified orange juice. Each food also contributes other nutrients: almonds supply fiber and vitamin E; collard greens deliver vitamin K and beta carotene; tahini offers phosphorus and minerals; canned salmon adds omega‑3s and vitamin D; tofu and fortified juice round out plant-based calcium sources.