Eating Healthy Foods Outside Real Estate

November 1, 2022 , dates fruit, healthy food

What foods contain calcium?

In addition to dairy products, various foods contain calcium. In the following, we introduce both dairy and non-dairy calcium foods to you:

  1. Beans and lentils

Beans and lentils are rich in fiber, protein and micronutrients. They are also high in iron, zinc, folate, magnesium and potassium. Some types of beans and lentils also have good amounts of calcium.


For example, one cup (172 grams) of cooked kidney beans has 244 milligrams or 24% of the daily calcium requirement.


White beans are also a good source of calcium, as one cup (179 grams) of cooked white beans provides 13% of the daily requirement. Other types of beans and lentils have less calcium, providing about 4-6% of the daily requirement per cup.

  1. Fig

Dried figs are rich in antioxidants and fiber. Also, their calcium is more than other dry fruits. Each 28 grams of dried figs will provide about 5% of your daily calcium requirement. In addition, figs provide adequate amounts of potassium and vitamin K for the body.

  1. Cow’s milk

Cow’s milk is one of the best and cheapest sources of calcium. One cup (237 ml) of cow’s milk has between 276 and 3352 mg of calcium, depending on whether the milk is raw or pasteurized and its fat content. Calcium in milk is well absorbed by the body. In addition, milk is a good source of protein, vitamin A and vitamin D. Goat’s milk is another excellent source of calcium, with 327 mg of calcium per cup (237 ml).


Calcium is an important mineral that you may not be getting enough of in your diet.


While dairy products provide the largest amount of this mineral, there are many other good sources, many of which are plant-based.


By eating a variety of foods including what we have said in this article, you can easily provide your daily calcium needs and gain more health.