Milk is undoubtedly the most well-known source of calcium, but it isn't the only food high in this essential mineral.

Calcium is more than just a bone-building mineral. It plays a vital role in many bodily functions, including regulating heart rate, muscle contractions, and blood clotting. Adequate calcium intake can even help maintain stable blood pressure, according to some studies.

While we might instinctively think of milk as the best source of calcium, a number of other good-for-you foods contain even higher concentrations. Here are seven of our favourites.

1. Firm tofu

Image by: James Tse | Food styling by Ashley Denton | Prop styling by Catherine Doherty

Made with calcium sulfate (depending on the brand), firm tofu is a great plant-based option. In addition to being rich in protein, iron, and B vitamins, it provides a healthy dose of calcium. That said, not all tofus are made the same way—.check the label to make sure yours is properly fortified.

Contains 506 mg of calcium/cup

Recipe: Vegetarian Ma Po Tofu

See more tofu recipes.

2. Collard greens

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Collard greens are a calcium powerhouse. They're also a valuable source of vitamin K, beta-carotene, and vitamin C, offering antioxidant and anti-inflammatory benefits.

Contains 425 mg of calcium/cup

3. Sardines

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Believe it or not, the small and tender bones in sardines release a large amount of calcium. They're also an excellent source of protein, vitamin D, omega-3s, and iron.

Contains 351 mg of calcium/100 grams

4. Almonds

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Crunchy and nutritious, almonds are rich in fibre, healthy fats, vitamin E, and, of course, calcium. They support the heart, immune system, digestion, and tissue health. Snack on a daily handful for an extra boost.

Contains 363 mg of calcium/cup

This is the best time of day to eat nuts to get their benefits.

5. Feta

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Behind its salty taste and crumbly texture, feta has it all. It contains calcium, protein, and probiotics, and is lighter in fat than other cheeses. It also supports bone and digestive health.

Contains 490 mg of calcium/100 g

6. Chia seeds

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These tiny seeds are true nutritional powerhouses, containing fibre, omega-3s, protein, antioxidants, and calcium. Their gelatinous texture makes them perfect for homemade puddings or jams, and they also work well in smoothies, yogurt bowls, and salads.

Contains 333 mg of calcium/4 tbsp

7. Fortified plant milks

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Whether made from almond, soy, or oat, fortified plant-based milk is often richer in calcium than cow's milk. Some milks also contain vitamin D, B12 , and protein. It's an excellent choice if you want to skip dairy without compromising on nutritional benefits.

Contains about 379 mg of calcium/cup (depending on brand)

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