Top 10 calcium-rich snacks that surpass yogurt, helping your baby's bones stay strong every day
Top 10 familiar snacks contain more calcium than yogurt, supporting strong bones and a flexible body if you know how to choose and combine them.
Yogurt has long been known as a popular source of calcium. However, a cup of nonfat yogurt only provides about 250 mg of calcium, while many popular snacks can exceed that number when used properly.
Suzanne Fisher, a Florida-based nutritionist, says calcium isn't limited to dairy products. If you choose the right foods, especially snacks, you can boost your intake of this mineral easily and deliciously.
Top 10 calcium-rich snacks that surpass yogurt
1. Ricotta cheese sauce
Rich in calcium, vitamin A, magnesium and zinc. When paired with steamed vegetables or whole grain crackers, this dish becomes more appealing and nutritious with the addition of herbs and a few drops of lemon juice.
2. Tofu pudding
A smooth, easy-to-eat dessert that is also rich in copper, selenium and vegetable protein. Can be combined with fruit syrup or fresh strawberries to enhance the flavor.
3. Cheddar cheese
A few slices of Cheddar cheese provide a good amount of calcium, along with protein, vitamin B12 and phosphorus – making it a great mid-morning snack.
4. Kefir (fermented milk)
Helps improve digestion, especially suitable for people with lactose intolerance. Drink every day to increase calcium absorption without causing bloating.
5. Quiche
A savory pancake filled with eggs, vegetables, and cheese. With low-fat ingredients and a whole-wheat crust, this is a nutritious, easy-to-prepare snack.
6. Fresh cheese
When served with fruits like pineapple, blueberries or strawberries, this dish is not only delicious but also adds vitamin C and fiber.
7. Dried figs
Naturally sweet, easy to digest, rich in calcium and fiber. Just a few fruits a day can exceed the calcium content of a jar of yogurt.
8. Tahini Sauce (from sesame)
Plant-based sources of calcium are very good, and can be dipped with vegetables like broccoli to increase absorption.
9. Japanese soybeans (Edamame)
Rich in calcium, protein and folate. Great as a snack or mixed with salad.
10. Almonds
Easy to carry, no need to process. A handful of almonds a day not only helps supplement calcium but also benefits the cardiovascular system.
Baked kale chips are also a great option, containing about 177 mg of calcium per cup — crunchy and healthy.
