Here is something worth knowing: more than 40% of Americans are not getting enough calcium. And for our generation, that gap really matters.
Adults need 1,000 to 1,200 milligrams of calcium every day. Dietitian Jessica Cording, RD, author of The Little Book of Game-Changers, puts it plainly. “Calcium is really important for bone health,” she says. “It also plays a role in muscle and nerve function, along with cell functioning.” Falling short raises the risk of brittle bones, fractures, and osteoporosis.
Milk is the classic answer, with one cup delivering 306 milligrams. But not everyone enjoys it or can tolerate dairy. The good news? You have options. Here are six calcium-rich drinks that dietitians recommend.
1. Fortified Soy Milk
Dietitian Keri Gans, RD, author of The Small Change Diet, says soy milk is “often nutritionally closest to cow’s milk” because it offers calcium, vitamin D, and protein. One cup provides about 202 milligrams of calcium. Most brands fortify their soy milk to closely match the calcium in dairy milk, according to dietitian Sonya Angelone, RD, PhD, a former spokeswoman for the Academy of Nutrition and Dietetics.
One tip worth remembering: shake the carton well before you pour. “The calcium can settle to the bottom of the carton,” Angelone says.
2. Kefir
Think of kefir as a drinkable yogurt. One cup actually delivers 316 milligrams of calcium, slightly more than a cup of milk. It is also rich in probiotics, which support gut health, Gans notes.
If dairy bothers your stomach, kefir may still work for you. “It’s about 99% lactose-free,” Cording says. “Many people who don’t tolerate many other dairy products find that they tolerate kefir.” Angelone recommends choosing plain kefir over flavored versions, which often contain added sugar.
3. Fortified Orange Juice
Many commercial orange juices are fortified with both calcium and vitamin D. Depending on the brand, a single cup can give you around 300 milligrams of calcium, Gans says.
Orange juice on its own can cause blood sugar spikes, so Cording suggests pairing it with a protein and some fat. Eggs, Greek yogurt, or avocado toast all work well to balance things out.
4. Fortified Almond Milk
This one might surprise you. One cup of fortified almond milk can contain around 482 milligrams of calcium, depending on the brand. “Almond milk can be high in calcium if fortified,” Gans says. Keep in mind that it tends to be lower in protein than dairy or soy milk.
Angelone adds that almond milk is generally low in calories, as long as it does not contain added sugar, so check that label before you buy.
5. Pre-Made Nutrition Drinks
Those ready-to-drink shakes you see in the pharmacy or grocery aisle can be a convenient source of calcium. The amounts vary widely by brand, so Gans recommends looking for options that provide at least 20% of the daily value of calcium, offer a good amount of protein, and keep added sugar low. Angelone agrees they are a practical choice — just read the label first.
6. Smoothies With Tofu
Tofu is quietly one of the best calcium sources around. One cup contains an impressive 861 milligrams — nearly a full day’s worth. Blend it into a smoothie and you have an easy, delicious way to hit your daily target.
“Texture-wise, it makes smoothies creamy,” Cording says. She suggests adding plenty of berries or other flavorful ingredients, since plain tofu on its own will not win any taste contests.
A Few Extra Tips
Gans recommends spreading your calcium intake across the whole day rather than trying to get it all at once. And Angelone points out that pairing calcium with vitamin D is smart, since vitamin D helps your body actually absorb the calcium.
If you are concerned about whether you are getting enough, Cording suggests talking with your healthcare provider. They can check your calcium levels and help you figure out the best next steps.